We get a bit personal in todays episode!! Diving into how to still work on your goals when your partner isn’t very supportive, repairing your metabolism after a diet (or endurance race), everything I learned and plan to change going forward (after my cut), replacing compound lifts due to injuries, and more!

—-

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Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—-

Timestamps:

(5:30) - How long does it take for your metabolism to “recover” following a 3 month endurance training block? About to come out of half marathon training and will begin focusing on strength training. I’ve been maintaining weight at about 17-1800 calories (probably 70-80%consistency with this)…but 1700 was my prior calorie intake for my previous fat loss phase last year. I’m looking to focus on strength and weight maintenance for awhile but would like my maintenance calories to be higher so when I’m ready to cut its at a more doable Calorie intake

(17:35) - What did you learn from this cut? Has your approach changed going forward?

(29:25) - It’s not that my partner isn’t ‘supportive’ per say but he doesn't understand why I track macros/eat certain foods. He always says that I ‘look fine’ and don’t need to do this stuff. Anyways, how do you deal with lack of understanding from family/friends? And not feeling ‘insecure’ or ‘embarrassed’ to be doing what I actually want to do?

(37:30) - Does body recomp only happen at maintenance? I’m going through a reverse and was wondering when it’ll actually be noticeable.

(40:55) - If I hate doing a certain compound exercise (back squats) is it better to suck it up and do it anyway, go a bit lighter (I’m not confident in the movement in the first place), or find a comparable exercise? Can you give some examples of comparable exercises for compound movements?

—-

Extra Content For You: 

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

—-

Social Links:

Blog – http://www.tailoredcoachingmethod.com/blog

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

Instagram -https://www.instagram.com/codymcbroom

YouTube -

This episode's guest is a returning guest and the absolute best person to talk about a topic we're very passionate about... Science vs. Experience! The truth is, being "Evidence Based" is the combination of these two things. Yet many people online nowadays do not practice in the trenches nearly enough to have the experience required to make truly educated decisions, especially when the coaching decisions needing to be made are in opposition of what the scientific literature might say.

So today, Chris Barakat runs through some touchy-topics with us and challenges the scientific literature... we discuss fasted cardio, reverse dieting, high carb vs. low carb diets, training intensity, and more…

Follow Chris on Instagram @christopher.barakat and check out his website at www.schoolofgainz.com

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—-

Timestamps:

(6:30) - Thoughts on evidence based community.

(10:30) - Using Experience and Science in your coaching.

(22:30) - High Fat vs High Carb diet during a fat loss phase.

(30:20) - Fasted Cardio

(41:00) - Reverse Dieting

(53:05) - Body Fat Percentages and Hormone Levels

(1:14:10) - Where you can find Chris and all of his content

—-

Extra Content For You: 

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

—-

Social Links:

Blog – http://www.tailoredcoachingmethod.com/blog

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

Instagram -https://www.instagram.com/codymcbroom

YouTube - https://www.youtube.com/codymcbroom1

Email – [email protected]

Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC,

Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness and

More…

Amazing questions this week that we think are all VERY applicable to you (the listener)! We’ll cover programming for female physique development, when you may need to increase from 3 to 4 or 5 days a week in the gym, eating too close to your sleeping hours, and more!

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—-

Timestamps:

(3:00) - I’m a 41 y/o female, 5’3” 112-115 pounds, and have been lifting heavy for many years. Currently doing 3 full body workouts/week, 12k steps per day. Getting married next June and I want to grow my back and shoulders so I look great in my dress. How should I change my programming to make noticeable gains in my shoulders/back but still maintain the other areas of my body, especially the glutes? I plan on going into a slight surplus over the Fall/Winter, then cutting prior to the wedding.

(14:25) -  I do squats and deadlifts as part of my programming, but as soon as I get close to failure or go for a PR (165 for squats, 195 for DL) I end up hurting my back. I’ve seen chiropractors, PT, coaches, and nothing seems to help. I know progressive overload is important for muscle growth but I can’t seem to make meaningful progress on these lifts. Should I just keep these lifts in, but at lesser loads, because they’re good for the body, and just try to overload on my other lifts? Or is there a different solution?

(26:00) - I have close to 60lb to lose after losing almost 100 and gaining back 30 . I have struggled for a long time and feel like I desperately need to work with you. Unfortunately money is tight and I can’t seem to make it happen. If I were to save up, how long would you say I needed to work with you in order to get on the right track to lose the weight? Would 3 months be worth it or would it need to be longer? The weight gain and struggle is beginning to affect every aspect of my life and I need help!

(33:00) - In regards to late night hunger, You mentioned freezing casein protein as a night snack (ep 214). In my current meal plan, I have yogurt, and 15g peanut butter. I’ve started saving 1 of my protein scoops, mixing it with the yogurt and peanut butter and making popsicles with it as my late night snack. I also started saving my veggies till the end of the night and snacking on them. Is there any harm in doing it this way?

(41:25) - Best Training Split for a female bikini athlete who wants to train 6 days a week (I still consider myself a newbie)

—-

Extra Content For You: 

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ<

Today we have our Chief Science Officer on the podcast to collaborate on a Q&A episode! We take all of our answers one step further by providing actual evidence from the scientific research, to support our claims, guidance, and specific methods. The topics covered are:

1. Hypertrophy Periodization -- Any updated thoughts or opinions? More researchers coming out, but nothing conclusive... So what does your gut say is best?

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—-

Extra Content For You: 

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

—-

Social Links:

Blog – http://www.tailoredcoachingmethod.com/blog

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

Instagram -https://www.instagram.com/codymcbroom

YouTube - https://www.youtube.com/codymcbroom1

Email – [email protected]

Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC,

Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness and

More…

In this episode we have the one and only Dr. Layne Norton on the podcast and we do a deep dive into a topic he popularized into the industry, that took off like wildfire and is now one of the most discussed topics in the nutrition industry... REVERSE DIETING! We also dive into metabolic adaptation and the recovery diet as they relate to reverse dieting, body fat overshooting and fat hyperplasia, the dangers of yo-yo dieting, understanding scientific research, and more…

Layne has a major in Biochemistry and his PhD in Nutritional Sciences. Not only that, he is a Pro Natural Bodybuilder and has won 2 National Titles in Powerlifting, plus a Silver Medal in World Championships. So he has experience on both ends, in the lab and in the trenches! Which makes his content and the info inside this podcast, so unbelievably helpful.

Follow Layne on instagram @biolayne and check out his YouTube channel over at www.youtube.com/biolayne1

BioLayne has recently launched a Research Review, call REPS, that can be found here: https://biolayne.com/reps/

If you'd like any of Layne's books, they can be found on Amazon at the links below:

- Fat Loss Forever

- The Complete Reverse Dieting Guide

- The Contest Prep Manual

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—-

Timestamps:

(1:00) - Cody discovering research and Layne Norton

(4:00) - Reverse diet vs Recovery Diet. When should you do either one of them?

(10:35) - Determining what is relate to body fat levels and calorie intake

(15:10) - Resetting you body fat level

(24:30) - Flexible Dieting

(32:55) - Fat gain causing multiplication of fat cells

(35:50) - How difficult it is to produce research

(46:40) - All about Fats

(53:30) - Experience vs Research

(1:02:05) - Where you can find Layne and all of his content.

----

Extra Content For You: 

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

—-

Social Links:

Bl

Todays' discussion is a deep dive into what makes someone a TRULY evidence based trainer... which is NOT just science, it's having loads of experience and anecdotal evidence from IN THE TRENCHES (aka the gym). But along with that, I take you through a series of "unconventional" and definitely uncommon methods that I'm currently using with myself and with my personal clients (as well as Tailored Trainer Members) in order to progress them further and faster.

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—-

Timestamps:

10:45 - Unconventional Splits

15:40 - Exercise sequencing 

25:00? - Experience level and exercise variation spectrum

28:05 - Accommodating Resistance

33:50 - Choosing Exercises Effectively

—-

Extra Content For You: 

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

—-

Social Links:

Blog – http://www.tailoredcoachingmethod.com/blog

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

Instagram -https://www.instagram.com/codymcbroom

YouTube - https://www.youtube.com/codymcbroom1

Email – [email protected]

Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC,

Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness and

More…

We start this podcast with a conversation around Cody's current photoshoot prep and how he's dropped 10lbs of pure fat, as well as how he's built 10lbs of muscle since his last photoshoot in 2019. It's a casual conversation to kick this Q&A off, but we think you'll enjoy the flow of things and the insights provided inside the talk are going to be tremendously valuable to anyone looking to strip body fat and get lean. Then we dive into the questions, which are focused on troubleshooting some individuals' fat loss plateaus, when to choose sleep over your prescribed cardio, calculating calories when you have no idea where to start, and more...

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—-

Timestamps:

11:30 - I am in desperate need of your help! I am an avid gym door and have been lifting weights since my Division I soccer days have been over for over three years. Lately I have been struggling when it comes to the gym and my recovery. I have shortness of breath, poor digestion, overly exhausted, easily agitated, etc. And not sure why! I absolutely love the gym and it’s my sanctuary but I’m unsure if I am lighting a candle from both ends. I train for about an hour and 45 minutes five days a week doing a push pull legs method. Other than that I just take my dog for a walk and get about 10 K steps in per day. I am not sure why I’m feeling like this but your expertise and recommendations are much needed!

18:30 - If you’ve had a crazy day and had to choose one, would it more important to get your steps, workout, or sleep in? Does this change depending whether or not you’re maintaining vs trying to lose fat?

22:00 - I’m a 19 year old female, 172cm tall, 76kg looking to build muscle and lose fat, went through a weight loss phase in 2020 losing 10kg but gained it back due to covid and live events, im struggling with how many cals to eat because I’m hearing different sources say different things, don’t wanna go too low to start but want to create a deficit enough to look lean and muscular in around 12-16 weeks. Any tips on how to calculate cals? What should my net cals be each week? I workout strength training 3-4 times a week

28:35 - I usually mix protein shake with coffee. Should I drink it before or after working out?

31:00 - I know weight fluctuations are normal, but do you have any tips to minimize large changes? It’s not uncommon for my weight to steadily increase over days and then drop by 10-12 lbs from one to the next. I can always tell a large drop is coming the night before, because I’ll experience awful leg/foot cramps. Diet/fiber intake are consistent.

—-

Extra Content For You: 

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

- Nutritional Periodization

-

Today we have the one and only, Martin MacDonald on the show to talk about his passion for nutrition coaching and his pursuit in building the world's greatest nutrition certification!

Because you're listening to this show, you can save 90% off on your enrollment fee with Mac-Nutrition University. Just use the promo code TailoredLife90 when checking out at https://www.mac-nutritionuni.com/courseoptions/

You can find Martin on instagram @martinnutrition and all you need to know about MNU over at www.mac-nutritionuni.com

A little about Martin.....

Martin is a clinical performance nutritionist, motivational speaker, educator and CEO of The Mac-Nutrition Collective, a syndicate of companies dedicated to the furthering and promotion of evidence-based nutrition.

Having previously been a Registered Nutritionist with the Association for Nutrition, holding a BSc in Sport and Exercise Science and postgraduates in Sports Nutrition and Clinical Nutrition. His online persona has become synonymous with unwavering endeavours to promote integrity and bring evidence-based practice to the forefront of the industry.

Originally, Martin founded Mac-Nutrition, the UK’s leading consultancy for nutrition advice, providing innovative and expert advice on optimal health, clinical issues, weight loss, sports performance, and workplace wellness.

Through years of Mentoring other professionals face to face, The Mac-Nutrition Mentoring Lab, an online professional mentoring platform, was created – designed to support the business, knowledge and practice of health and fitness professionals. Saving them time and making them more money, doing the job they love. Finally, the creation of Mac-Nutrition Uni, the world's best nutrition course, came about and that's what we dive into in today's show…

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—-

Extra Content For You: 

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

—-

LINKS MENTIONED:

- New Cancer/Meat Study

- Meat + Produce Reduces Cancer Risk

-

We get into some DEEP questions today! But the answers are all very in depth, personalized, and authentic -- so we think you'll get a lot out of this episode. We cover body image issues, the issues yo-yo dieting creates from a physiological perspective, reverse dieting properly and when to STOP reversing, hashimotos, and setting goals as you age in your lifting career.

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—-

Timestamps:

1:55 - Your view on low carb diets with Hashimotos

9:55 - I am a 59 year old female. I feel like I live a fairly healthy lifestyle. I am in the gym Monday-Friday to complete an hour of cross fit style work outs. I am on a fat loss journey/body comp changes . My current struggle is to really figure out my goals/why as I age. I can't seem to pinpoint, beyond mobility, as I age, a goal that motivates and challenges me. Could you talk about aging and fitness so it remains challenging and inspiring and provide some suggestions for challenges or goals.

21:00 - In a reverse and/ or maintenance, how precise would you recommend being with hitting all of your macros? Or would you suggest aiming for a range of calories, protein and fiber?

31:00 - How do you know when it’s time to STOP reverse dieting?

35:05 - After so long of restricting, I’m finding it hard to hit the calorie goals of reverse dieting, any suggestions and does this hurt reverse dieting? You may have answers this in other podcasts, I’m relatively new (1 month) to your content.

37:55 - How do you break the yo-yo cycle? How do you handle body dysmorphia?

—-

Extra Content For You: 

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

—-

Social Links:

Blog – http://www.tailoredcoachingmethod.com/blog

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

Instagram -https://www.instagram.com/codymcbroom

YouTube - https://www.youtube.com/codymcbroom1

Email – [email protected]

Cody McBroom Has Also Been Featured On: Huffingt

We dive in HARD by attacking the carnivore diet (joking... but honestly not really) and then shift gears to deep dive into periodizing your training for optimal body composition changes (fat loss / muscle growth) as well as some very specific individual questions regarding listeners' training, nutrition, and stress.

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—-

Timestamps:

2:55 - What is your opinion on the carnivore diet for muscle gain?

13:00 - I am an active person and often get to the end of the day and am under my target calories for the day. I am trying to maintain (not lose weight), so will often have a large snack/meal right before bed to meet my caloric needs. Is there a problem with this eating structure? I find that it helps me sleep to go to bed with a full stomach.

20:15 - Most of my training is sport-specific (rock climbing), but I strength train once per week to support this. I try to fit everything into this one session (push, pull, hinge, squat) and lift heavy. I find that it takes me a long time (2 days) to recover from this session-- is this because I am not doing these lifts frequently enough to allow my body to adapt to them? Or because I am doing too much work in one session?

24:30 - I'm currently doing a push/pull/legs split that is a 6-day per week program. On the weeks I can only get to the gym 5 days, is it better to skip one of those sessions or spread them out over 8 or 9 days rather than 7? Thank you for all the content you provide!

31:25 - Is following a program required for changing body composition?

41:20 - I'll share some context here. Recently we needed to fire a coach, so I went into coaching 25+ hours per week, plus the business side of business. Essentially I needed to find time for 15 more hours a week to stay on track with goals. Thankfully, I was starting a reverse diet at the same time and the surplus has helped manage stress. What is the best way/how should you manage nutrition when stress is increased?

—-

Extra Content For You: 

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

—-

LINKS MENTIONED:

- New Cancer/Meat Study

- Meat + Produce Reduces Cancer Risk

- Layne Norto