Today I do a deep dive into what carb cycling is, how to do it, who should use it, when it's useful, and what all the research has to say about it (along with related topics such as workout nutrition, meal timing, and more).

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Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

----

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As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

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Timestamps:

2:00 - How do you feel about nutrition programs for coaches that put together meals plans based on macros you set, such as evolution nutrition?

8:00 - Benefits of doing isometric holds, drop sets, Back off sets, changing tempo? Some have evidence to support while other styles are just “fun”, curious what you think the best/worst variations are and how we should implement them into training / programming.

13:45 -  I'm a nurse working three 13-hour shifts per week, three days in a row, so I have four days off in a row every week. I'm currently training on a 4-day a week upper-lower split. Do you think there are any major negatives from training 4 days in a row and then having 3 days in a row off?

16:45 - Is it possible to permanently increase your metabolic rate/maintenance calories by doing phases of massing to put on lean body mass then cut back down and relating this?

19:00 - In your coaching experience do you think months of chronic dieting can really lower your maintenance calories a significant amount?

20:20 - How to get back into an exercise program after being sick? I am fairly new to lifting (8 months). I have the flu at the moment and have been off from training for a week. How long should I wait before I start my program again? What advice do you have for starting after illness/flu.

23:28 - Is being “very“ lean as a female (for a longer period of time) ok if you're feeling good ? I think I’m somewhere between 10-15% body fat.

28:10 - Tips or strategies on managing depression and anxiety?

38:45 -  Do you ever monitor your blood sugar to check for insulin sensitivity?

42:16 - As a fitness coach, what should my content be based on? Education, stories, relatability?

-----

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Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

-

Jake Luhrs is the lead singer of the grammy nominated metal band, August Burns Red. He is also the founder of Heart Support, a non-profit support community for those battling with mental illness, depression, anxiety, or issues alike. Last but not least, he just opened up a new gym called Your Life Gym - which also helps people with mental health, alongside their fitness programs.

Jake has done and is doing a lot, so there's a lot to learn from him and at the very least you will be inspired by this episode! Check out his stuff below:

The YourLife Gym Instagram

The YourLife Gym Website

August Burns Red Instagram

Heart Support Instagram

Heart Support Website

Jake's Personal Instagram

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----

Timestamps:

5:00 -Who is Jake Luhrs

6:58 - First steps to breakthroughs

11:10 - The battle of social media

15:30 - Auditing Your Life

20:00 - What Faith means to Jake

27:10 - Jakes book

28:45 - Why Jake got so into the mental health space and helping people

34:55 - How Jakes careers have challenged his mental health

45:45 - Where to find Jake and all of his content

-----

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Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

----

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Check out all of our e-books by vi

Today we discuss our recent private coaching event, explaining the story behind how Cody even started mentoring people and getting into the specifics of the event. We then finish with our biggest takeaways!

Go to http://buylegion.com/boomboom and enter code BOOMBOOM 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

----

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/

----

Social Links:

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Facebook - www.facebook.com/tailoredcoachingmethod

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Email – [email protected] 

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

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:

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).

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.

Apply for our World Renowned Coaching Program, RIGHT HERE.

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:

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

----

THINGS MENTIONED:

- Research Roundup Article

- Chrononutrition Podcast

- Danny Lennon's Chrononutrition Blog

- Chrononutrition Quiz

----

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/

----

Social Links:

Blog – www.tailoredcoachingmethod.com

Facebook -

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.

Apply for our World Renowned Coaching Program, RIGHT HERE.

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:

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:

-

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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?

----

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

----

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<

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

www.tailoredcoachingmethod.com/products

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.

-----

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?

----

Apply for our World Renowned Coaching Program, RIGHT HERE.

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

----

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

-

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.

Apply for our World Renowned Coaching Program, RIGHT HERE.

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?

----

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

-