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-----

Timestamps:

3:45 - What are your thoughts on "reverse dieting" however instead of increasing calories back up to maintenance, if a client has increased energy output to such a high level through formal cardio & NEAT without manipulating calories, that you keep calories as they are but taper down the energy expenditure instead, in somewhat of a "reverse cardio-ing" way....? Would you think that body composition changes and overall results be the same seeing as you are still just manipulating the energy balance equation or would GFLUX play a role in that you'd likely look better maintaining the higher output but bringing calorie up to match it?

9:50 - What are some tips for night shift workers, nurses, etc when sticking to a nutrition plan!?

19:30 - What are some negative business experiences you have had, and how have you made them teaching moments?

29:55 - I’m planning on doing a 6 month bulk. What do you think about mini cuts? If yes, how long and how often?

33:20 - I understand the calorie in/calorie out theory and how not all calories are the same. However, if my goal is fat loss, and I'm watching macros yet still hungry, how detrimental if I default to fruit and/or vegetables as extra snacks? For example, I would think eating an apple (even though its 25g of carbs) is still better than a bag of chips (around the same macros), right!?

40:40 - I’m really interested in the mentorship program. How can I register? - link to the mentorship course

43:05 - First I am doing my first reverse...about 3.5 months in and have already gained about 4-5lbs, I also started taking creatine a couple months ago. My measurements have stayed the same. I don't think I'm at my estimated maintenance calories but don't want to gain more as I still need to loose fat and plan to do another cut in January, however I want to get my calories up so I have a better place to cut from.

How do I know if I've hit my maintenance? How much weight on average is usually gained in a reverse?

Also, I have really been working hard at building muscle during maintenance and just started having shoulder issues a month ago...finally went to PT and they say I have an impingement/bursitis and should lay off arm weights until it's better. Problem is most all exercises involve lifting arms. I'm gonna try to just do legs 3 days/week and lay off arms for a bit. Any other advice? What would you do?

49:00 - Are the protein requirements that you have listed in The Tailored Nutrition Method ebook the same for someone not working out? How many grams of fat is a good starting point for people that do not work out?

51:10 - I’m recovering from an eating disorder, I struggle the most with reducing my steps and getting more rest. I’m scared that I will gain weight by moving less. But I also know that stress affects my body. Do y

Today we dive into 2 great research studies on 1 specific topic - SLEEP. First one picks apart the efficacy of blue light blocking glasses (which gives a disappointing result for all the hackers out there) and the other discusses how Training Affects Sleep (which leads us into nutrition, as well).

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-----

Timestamps:

4:40 - Social Jetlag

22:10 - Nigh Shift Workers

25:45 - How Brandon decides what he is going to research next

28:10 - Opinions on Nootropics

30:50 - How training affects sleep

40:10 - Benefits to timing training sessions

42:40 - Sleep issues with being in a deficit (Carb timing)

44:50 - Chronotypes

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THINGS MENTIONED:

- Research Roundup Article

- Chrononutrition Podcast

- Danny Lennon's Chrononutrition Blog

- Chrononutrition Quiz

----

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Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

----

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----

Social Links:

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Facebook -

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-----

Timestamps:

2:46 - I'm a bodybuilder and have been training for nearly 17 years now. I consider myself an advanced trainee and recently had issues with feeling off. Bloodwork showed rock bottom ATCH and Aldosterone. Cortisol and DHEA are normal. I've added more fats and cut back substantially on my volume. That said, how would you periodize strength training for someone recovering from adrenal insufficiency when hypertrophy is the main goal?

11:25 - My original goal these next few months was gonna be to try and put on some size. But with my daughter being here now (2 months old),  and considering all the added stressors that brings, I’m assuming that's not the best idea right? If so, would you suggest just a maintenance in calories for now?

14:58 - The wife and I have agreed to only 3 days of training per week for me for now haha… What do you suggest would be the best way to go about programming with a 3 day split that would still help me keep on as much muscle as possible?

18:40 -What’s the youngest client you have worked with professionally? I have a client who has asked me to work with her 14yr old son. I love his desire to get stronger and build muscle but the poor kid has horrible upper and lower body mobility! Any programming tips would be appreciated.

26:27 - Wondering if strength gains necessarily need to equal hypertrophy. I am a rock climber who started listening to your podcast because I found a lot of similarities between physique athlete training and climbing, mostly in terms of the periodization of strength gaining and weight loss phases. As a climber, I'm trying to be as strong as possible without adding extra bulk, so usually take your hypertrophy advice and do the opposite. But can I really be improving strength, say in my legs, without the muscles getting bigger?

31:01 - What exercises can I add on to my current programming to help strengthen pelvic floor muscles? I know this is an area of concern for many women, especially those of us that have had babies.

34:25 - Love your podcast but you guys never introduce yourselves! I know one of you (not sure which one) is Cody McBroom but who is the other guy?

41:50 - What do you feel is the best way to educate your clients about nutrition? Verbal communication, or do you send them reading material?

----

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Top 4 Episodes:

-

Grab any of our ebooks or your first month in the tailored trainer for 31% off, ALL WEEK! 31% discount for Halloween week only!

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-----

Timestamps:

10:00 - What are your daily journal prompts

19:20 - Hi guys! I have been reverse dieting for about 1.5 months - adding 10-15 grams of carbs every single week. Weight is still going down and my hunger actually keeps going up! I feel and think I look great! Do you think I'm doing this too slowly? Could a higher bump in calories each week be more beneficial? I'm just nervous about my body not responding well. Anyway, thank you SO much for this podcast. You’ve changed my life and relationship with food for the better

25:45 - How often do you invest in business mentorships & when do you feel there’s a point when you don’t need a business coach?

36:30 - When you are asking people about weight loss do you ask if they are on antidepressants because they MOSTLY hinder weight loss? It’s something very private to persons, probably male more so.

39:45 - Is it okay to feel hungry for a long time or is it bad for your metabolism?

44:50 - What do you do for stubborn muscle growth? For me, it’s my glutes and for my husband, it’s his calves. I hit my glutes hard 3 times a week, varying up the exercises, ROM, load, etc., but they just won’t budge. I’ve been targeting them for about 10 months now with very little change. Any suggestions would be appreciated

51:55 - What has been the most challenging part of growing your name and your business?

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Learn more at: https://tailoredcoachingmethod.com/tailored-trainer/ OR download some free sample programs at: https://tailoredtrainer.securechkout.com/samples 

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ASK BOOM-BOOM YOUR QUESTION HERE

----

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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<

Grab any of our ebooks or your first month in the tailored trainer for 31% off, ALL WEEK! 31% discount for Halloween week only! Enter coupon code scream31

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-----

Timestamps:

1:25 - Halloween Week Sale

12:00 - Biggest factor/change you see that allows your clients to reach success after years of failure?

24:40 - Can you ride an upper lower split out for years on end? Or should you change it up more often?

32:30 - If one over-dieted and screwed up their metabolism, at what point can one know it’s back to normal again?

36:40 - What beers are you drinking these days?

43:15 - I think my hormones have been off; my period has been absent for a year due to deficit, dieting, and probably high stress. But I am gaining weight, could it be high cortisol or water retention due to stress/hormones? I know I am not in a calorie surplus even though my body has probably had some metabolic adaptation.

48:30 - Hi, I am an avid fan of your podcast. I am from New Delhi, India. I am a male, 48 years old, height 5’6” and weigh 165lbs. I consider myself fit for my age. I do cross fit type group workouts 3 days a week and play soccer once a week. My calorie intake is maybe around 2000 to 2200 calories per day on average.

Would be great if you could address two points which have been bothering me for some time:

1) My body fat content has always been high at around 25%, in spite of my reasonably healthy lifestyle. Why would that be? What major thing might I be missing?

2) The weekly soccer game for 60 minutes is pretty intense and I play with a group where the average age is about 20 years younger than me. I wear a Polar heart rate Strap/watch to record. My max heart rate crosses 175 almost all games and the average for the session is around 150. How concerned should I be and what care should I take?

----

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Learn more at: https://tailoredcoachingmethod.com/tailored-trainer/ OR download some free sample programs at: https://tailoredtrainer.securechkout.com/samples 

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ASK BOOM-BOOM YOUR QUESTION HERE

----

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Get Your Free Copy of The Nutrition Hierarchy, HERE

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Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

-

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Learn more at: https://tailoredcoachingmethod.com/tailored-trainer/ OR download some free sample programs at: https://tailoredtrainer.securechkout.com/samples 

Remember to join our private FB community, RIGHT HERE.

ASK BOOM-BOOM YOUR QUESTION HERE

-----

Timestamps:

1:25 - TCM T-Shirt Giveaway

7:35 - If I want to grow my glutes but not overdevelop my quads - should I take squats out of my programming and replace them with more hip hinge movements like deadlifts and hip thrusts?

11:30 - Thoughts on a mini cut during a bulk? Even if you don’t drop a lot of fat just having a week off of higher calories as a break?

16:10 - What are your best methods to enforce new habits?? Is there also a point where self accountability is just not enough? I feel more comfortable keeping my goals and plan to myself but I’m not being consistent enough

21:21 - How can we tell if we are losing reps in our second exercise for a muscle group or even a different muscle group later in the workout due to pushing harder on the first exercise for that muscle?

24:00 - How important is it to have isolation exercises in your training program? When I lift at home I am only able to do Barbell and Dumbbell exercises since I don’t have access to a leg extension and leg curl machine for isolation. Can you build a decent amount of muscle with compound lifts only?

27:50 - What’s the difference between a Deload week and a restorative week?

34:00 - I've suffered with insomnia for years, I know how important it is for my recovery and general health but sometimes, no matter how good I am with my sleep hygiene, it takes a good while to get my sleep back under control. I still train during these times because I love it and want to be consistent but I worry about the stress that's putting on my body. Should I be concerned? Is it ok to just carry on training as normal?

44:55 - I’ve just started a lean bulk. I increased calories from 1800 to 2000, but now my gut is killing me… why?

48:10 - Thoughts on sauna suits to help with weight loss?

54:55 - How to help clients stop binge eating?

1:00:40 - I have a potential client that doesn’t want to gain weight, needs to quit smoking, and wants an easy meal plan but doesn’t want to eat the same thing every day and she eats out a lot… how would you recommend tackling this one?

----

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Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Nutritional Periodization

-

Today's episode is a repost of my recent interview on "Shots To The Dome", my good friend Sean McDevitt's podcast. I highly suggest checking him out on instagram and listening to his podcast if you enjoyed this one.

We dove into my rules for life, how I operate day to day, and my general philosophy when it comes to personal development. Really enjoyed this one and I think you will too.

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-----

Timestamps:

1:35 - The Name Shots to the Dome

3:00 - First Time Cody Stepped Into the Gym

4:00 - The Importance of Personal Growth

9:33 - Cody’s Purpose

16:10 - Origin of Cody’s 7 Rules for Life

19:30 - Rule 1: Move like a Pro Athlete

24:23 - Rule 2: Waking Up First

28:45 - Eating Shit Early In Your Career

31:30 - Rule 3: Reflect and Declare Daily

37:03 - Cody’s Skatepark Dream

41:11 - Rule 4: Do the Right Thing

44:55 - Rule 5: Asking Yourself Why

48:55 - Rule 6: Trusting Your Gut

56:44 - Rule 7: Having a Priority List

1:03:24 - The 9/11 Seinfeld Episode Script

1:05:32- Where to Find Cody

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Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

----

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Today I bring on one of our coaches, Caroline Ofenstein, to talk about her fitness journey from CrossFit to IIBB Pro Bikini Competitor - specifically this last year of prepping and competing, as a pro.

Follow her Instagram at @carolineofenstein_tcm

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-----

Timestamps:

2:20 - Transitioning from Crossfit to bodybuilding

7:45 - Woman photoshopping photos

11:20 - Carolines gaining phase

15:20 - Complete contest prep process

29:10 -Differences and similarities of first prep compared to second

48:48 - Will Caroline compete again?

54:34 - Does Caroline encourage or caution people from competing?

58:15 - How flexible was contest prep diet?

1:02:15 - Where you can find Caroline and all of her content

-----

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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

----

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

www.tailoredcoachingmethod.com/links/

Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/

Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/

----

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ASK BOOM-BOOM YOUR QUESTION HERE

-----

Timestamps:

1:15 - Is sodium in food a huge hindrance for weight loss?

9:25 - How to have a successful comeback? Many of us are either returning or eyeing a return from a long hiatus from the gym. Where should we try to pick back up with volume & intensity, and how to adjust nutrition when calories/tracking wasn’t a focus?

14:00 - On a recent podcast you talked about the myth of hard gainers. You spoke about how finding the right program is sometimes the key difference to progress and not...  How do you know when it’s time to change it up & try something different?

19:35 - I always workout early in the morning, typically fasted. I often hear that whey protein is the recommended post workout protein with carbohydrate. I do a smoothie with whey and frozen fruit a lot of days, but it doesn't seem filling. If I can hit the same macros with egg whites and oatmeal, does that impact at all how the body uses the protein and carbs?

25:55 - What are your favorite ways to tell you are lifting at the appropriate RIR to build muscle without impacting recovery and performance in your next workout?

34:00 - How do you help your fat loss clients navigate the holidays? Do you give them a diet break the week of Thanksgiving, jump back into a deficit until Christmas-New Years?

37:50 - I'm relatively new to weightlifting--about a year. I'm a 29 year old athletic female looking to build muscle. Could you give me some more information on the Functional Muscle and F.I.T. programs?

40:35 - I’m currently in a 6 month deficit. I have been having frequent refeeds (1 day a week) and maintenance periods Of 1week every 5-6weeks. Would This approach be best for sustainable results? Or would just being in a deficit without any periods at maintenance work best?

42:25 - What do you think about the “healthy at every size” movement? Is there a place for this in the fitness community?

----

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Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

-

This is episode one of the podcast series I'll be doing with Travis Zipper. Every 6-8 weeks he'll be coming on to deep dive into a very specific topic and today, we dive into losing weight during menopause.

We created you a cheat sheet for this podcast so that you could have "The Manual" on weight loss during menopause. Click here to download it (free): https://tcm.securechkout.com/menopause

Follow Travis on IG @traviszipper and check out his educational options at www.wellfitz.com and https://ncicertifications.com/

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-----

Timestamps:

6:00 - What is menopause?

9:45 - Importance of Estrogen

10:48 - Physiology of menopause

12:50 - What is Menopause causing? Symptoms and Problems

17:55 - General age range for menopause symptoms

21:50 - How do you suggest coaches try and identify and assess.

26:55 - Fixing estrogen fluctuation and imbalances

35:20 - Fixing unmanaged stress and cortisol imbalances

39:45 - Fixing metabolic inflexibility and insulin resistance.

46:55 - Can people lose weight when going through menopause.

50:10 - The menopause cheat sheet and guide.

50:40 - Where you can find Travis and all of his content.

-----

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----

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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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www.tailoredcoachingmethod.com/links/

Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/

Tailored Coaching Method Coaching Info: