Self-Selecting

Welcome back to the Self-Selecting Podcast! In Episode 32, I break down how to navigate a successful building phase by tracking key metrics. Whether you're a physique athlete or someone looking to build muscle without accumulating excess fat, this episode provides a step-by-step guide to effectively manage your growth phase.

Timestamps:

- [00:00] - Introduction and welcoming listeners to the episode

- [02:10] - The psychological challenge of seeing the scale weight increase during a building phase

- [04:40] - How to mentally prepare for weight gain and manage the psychological aspects of building

- [07:00] - Defining “runway” in a building phase: Ensuring enough time for productive growth

- [09:30] - The physiological side of a growth phase and setting expectations for weight gain

- [12:00] - The importance of tracking scale weight and being consistent with measurements

- [13:50] - Using skinfold sites to track changes in body composition

- [16:10] - The role of training performance and adaptive components in monitoring progress

- [18:20] - How scale weight fluctuates during the week and understanding the importance of weekly averages

- [22:10] - Understanding acceptable weight gain ranges and how to set realistic goals

- [24:20] - Measurement tools: Tracking shoulders, waist, and glutes to monitor progress

- [27:50] - How to use skinfold measurements to track changes in body fat percentage

- [30:45] - The role of leg measurements and understanding glute folds for physique athletes

- [33:00] - Training performance: Why progression in the gym matters and how to track improvements

- [36:20] - The importance of standardized training movements for accurate progress tracking

- [38:10] - Using intensity metrics (RPE and RIR) to track and progress your workouts

- [41:15] - The relationship between body fat gain and training performance

- [44:00] - Adaptive components: How recovery and fatigue play a role in your building phase

- [47:10] - Understanding technical failure versus muscular failure in compound movements

- [51:00] - The impact of load progression, tempo, and rep ranges on building muscle

- [54:10] - Putting it all together: How to track and analyze multiple data points for effective muscle growth

- [56:20] - Final thoughts on tracking progress and ensuring a successful build phase

Links and Resources:

https://coryfit.com/

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Welcome back to the Self-Selecting Podcast! In Episode 31, we sit down with Hana Devore, an IFBB Pro and coach at Team Fit Body Fusion, to discuss her journey from a food marketing professional to a full-time bodybuilding coach. Hana shares her insights on the evolution of the bikini division, her experiences with PEDs, and the importance of sustainability in bodybuilding. This episode provides valuable information for anyone interested in the world of competitive bodybuilding, whether you're a seasoned competitor or just starting out.

Timestamps:

- [00:00] - Introduction and welcoming Hana Devore to the podcast

- [01:20] - Hana’s background: From food marketing to full-time bodybuilding coach

- [03:00] - Hana’s entry into competitive bodybuilding and her first competition in 2014

- [05:20] - The evolution of the bikini division from 2014 to today

- [08:00] - Balancing a natural bodybuilding approach and the decision to use PEDs

- [10:20] - The importance of consistency and training in achieving competitive success

- [12:00] - Hana’s thoughts on the current level of competition in the bikini division

- [13:45] - The significance of posing and presentation in competitions

- [15:10] - Coaching philosophy: Assessing client potential and the decision to introduce PEDs

- [18:20] - Importance of off-season and post-show periods in bodybuilding

- [20:30] - Tailoring coaching to individual clients' goals and health conditions

- [22:50] - The role of lab work in assessing health and readiness for PEDs

- [25:20] - Hana’s experience with different PEDs and the importance of sourcing quality products

- [28:30] - The mental and physical impact of using PEDs in competition prep

- [31:00] - Balancing the use of PEDs with a focus on overall health and well-being

- [33:20] - The role of sustainability and holistic health in long-term bodybuilding success

- [35:00] - Hana’s nutrition principles and the importance of flexible dieting

- [37:50] - Addressing client challenges with meal prepping and nutrition

- [40:00] - The importance of maintaining balance and sustainability in bodybuilding

- [42:00] - Final thoughts on the significance of consistency and patience in bodybuilding

- [43:45] - Where to find Hana Devore online and how to reach out for coaching

Links & Resources:

- Follow Hana Devore on Instagram: https://www.instagram.com/hana_devore/?hl=en

- Fit Body Fusion Coaching Services: https://www.fitbodyfusion.com/blogs/coach/hana-devore?srsltid=AfmBOopzQmnCPhf8B-jvmY9mjtVmU9ZO7aCabio7SDPqBX3K_ZC-avA-

https://coryfit.com/

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Welcome back to the Self-Selecting Podcast! In Episode 30, we dive into a deep discussion about Polycystic Ovarian Syndrome (PCOS) and its impact on female athletes, particularly those in physique sports. This episode covers the complexities of PCOS, the challenges in diagnosing it, and how different types of PCOS can affect an athlete's performance and health. Whether you're dealing with PCOS or just want to understand it better, this episode provides valuable insights into managing symptoms, understanding the root causes, and making informed decisions about training, nutrition, and potentially using performance-enhancing drugs (PEDs).

Timestamps:

- [00:00] - Introduction and welcoming new listeners; importance of feedback and reviews.

- [03:06] - Introduction to the episode's focus on PCOS and the importance of understanding disease processes and interventions.

- [05:08] - Defining PCOS: What it is, common misconceptions, and the importance of not taking information as medical advice.

- [06:00] - Understanding the name PCOS and the common symptoms, including androgen excess and insulin resistance.

- [07:33] - The challenges of diagnosing PCOS and the overlap of symptoms with PED use, particularly in physique sports.

- [09:27] - The impact of birth control on PCOS symptoms and the complexities of managing hormonal imbalances.

- [11:19] - The issues with overdiagnosis and the importance of understanding individual symptoms and genetic factors.

- [13:00] - The role of functional health in managing PCOS and the potential pitfalls of conventional treatments like birth control.

- [15:01] - Symptoms of ovarian dysfunction, the significance of ovulatory disruption, and how contest prep can exacerbate these issues.

- [18:22] - The importance of tracking your cycle and understanding hormonal changes, particularly during contest prep.

- [21:17] - Using lab work and tracking methods to better understand hormonal fluctuations and their impact on training and health.

- [23:00] - The impact of insulin resistance on PCOS and the role of fasting glucose and insulin levels in diagnosis.

- [25:12] - The importance of context when assessing symptoms during contest prep and the potential influence of PEDs and other external factors.

- [29:17] - The four types of PCOS: Insulin-resistant, post-pill, inflammatory, and adrenal, and how to identify them.

- [33:45] - The challenges of treating adrenal PCOS and the importance of managing stress and lifestyle factors.

- [35:20] - Decision-making for athletes with PCOS: Managing androgen excess and the implications for training and competition.

- [40:00] - The role of pharmacological interventions like metformin and Berberine, and their impact on insulin resistance.

- [44:02] - Addressing inflammatory PCOS with dietary changes and the importance of reducing systemic inflammation.

- [47:02] - The complexities of post-pill PCOS and the role of supplements like zinc and progesterone in managing symptoms.

- [50:00] - Final thoughts on managing PCOS in athletes, the importance of personalized approaches, and the role of consistent monitoring.

Links & Resources

https://coryfit.com/

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Welcome back to the Self-Selecting Podcast! In Episode 28, I sit down with Chanel Collette to discuss her experiences as a competitive athlete navigating the challenges of both natural and enhanced bodybuilding. Chanel shares her journey, including the pivotal moments that shaped her decisions about using performance-enhancing drugs (PEDs), the importance of functional health, and the balance between maintaining femininity and achieving competitive success.

In this episode, we cover:

- Chanel’s transition from natural to enhanced competition

- The role of functional health in competitive sports

- Managing the balance between athletic goals and long-term health

- The importance of blood work and recovery in prep

- How Chanel’s views on femininity influenced her decisions about PEDs

Timestamps:

- [00:00] - Introduction and welcoming Chanel Collette to the podcast

- [01:30] - Chanel’s background and her start in competitive physique sports

- [04:00] - Early years competing naturally and challenges faced

- [06:15] - Transitioning from natural bodybuilding to NPC and what prompted the change

- [09:20] - The pressures and expectations in NPC competitions

- [12:05] - Chanel’s experience during the 2020 competitive season and its impact on athletes

- [15:30] - The mental and physical toll of the 2020 season on Chanel’s competitive journey

- [18:10] - Deciding to move towards enhanced competitions and the thought process behind it

- [21:40] - The initial hesitation and considerations around using PEDs

- [25:00] - Balancing the use of PEDs while maintaining a sense of femininity

- [28:30] - The importance of functional health and how it influenced Chanel's decisions

- [31:15] - Understanding the role of blood work in monitoring health during prep

- [33:45] - Chanel’s approach to recovery and managing stress as a natural athlete

- [36:20] - Transitioning to an enhanced athlete: What changed in her approach?

- [39:10] - Managing long-term health goals versus short-term competitive success

- [42:00] - The impact of PEDs on recovery and overall health

- [44:30] - Chanel’s reflections on the balance between competitive ambition and health

- [47:10] - The significance of maintaining femininity throughout her career

- [49:50] - How Chanel’s views on PEDs evolved over time

- [52:00] - The mental struggles associated with bodybuilding and PED use

- [55:30] - Deciding to retire from competitive bodybuilding and the factors involved

- [58:00] - Reflecting on her competitive career and lessons learned

- [01:00:20] - Advice for aspiring athletes on managing health and competitive goals

- [01:03:30] - Chanel’s thoughts on the future of bodybuilding and where she sees the sport heading

- [01:06:00] - Final thoughts from Chanel and encouragement for athletes to prioritize their health

Links and Resources:

Chanel Collette Instagram: https://www.instagram.com/chanelcollette/?hl=en

Connect With Chanel: https://www.chanelcollette.com/

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Welcome back to the Self-Selecting Podcast! In Episode 28, we dive into the complexities of building muscle while minimizing fat gain. Whether you’re a seasoned athlete or just starting your fitness journey, this episode provides valuable insights into how to strategically plan your growth phases without the common pitfalls. We discuss the importance of consistent training, nutrition, and the mental hurdles that come with body transformation goals.

In this episode, we cover:

- Strategies for building muscle without excessive fat gain

- The importance of long-term commitment to a growth phase

- How to avoid the common mistakes that lead to unnecessary fat gain

- Understanding the role of PEDs and when (or if) they should be considered

- The significance of tracking progress and maintaining consistency

Timestamps:

[00:00] - Introduction and welcoming back listeners

[00:50] - Discussing the importance of reviews and feedback

[02:00] - Introducing the topic: Building muscle without gaining fat

[04:15] - Personal growth phase experiences and the challenges of adding muscle

[06:30] - Coaching services and availability

[08:15] - The psychological challenges of committing to a growth phase

[11:00] - Common mistakes that prevent muscle growth and lead to fat gain

[13:30] - The misconception of needing PEDs for muscle growth

[15:45] - Importance of program design and consistency

[18:10] - Understanding and tracking the impact of your nutrition and training

[20:35] - Managing the mental challenges of weight gain during a growth phase

[23:20] - Avoiding the temptation to jump into a fat loss phase prematurely

[26:10] - The role of accurate progress tracking in successful muscle building

[29:00] - Importance of patience and long-term planning in physique development

[31:30] - How to mitigate anxiety around weight gain during a growth phase

[34:15] - Strategies for maintaining discipline in your training and nutrition

[37:45] - The impact of inconsistent tracking and how to avoid it

[40:00] - Final thoughts on achieving a balanced approach to muscle growth

[43:50] - Closing remarks and encouragement to stay committed to your goals

Links & Resources:

https://coryfit.com/

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In this episode of the Self Selecting podcast, we welcome back Eric Bugera for an in-depth discussion on optimizing exercise selection for female physique athletes. We dive deep into the biomechanics and effectiveness of various exercises, including hip thrusts, RDLs, and good mornings, and explore how to achieve optimal glute activation and growth. Eric shares his insights on the importance of understanding muscle mechanics and how to tailor exercises to individual needs for maximum hypertrophy. Whether you're a seasoned athlete or new to the fitness world, this episode is packed with valuable information to help you enhance your training regimen.

Timestamps:

- [00:00] Introduction and welcoming Eric Bugera back to the podcast

- [02:48] Discussing the positive feedback from Eric's first appearance and the goal for this episode

- [03:48] Overview of exercise selection for female physique athletes focusing on lower body development

- [04:25] Hip thrusts vs. 45-degree back extensions for glute activation

- [06:13] Length-tension relationship in glute training and its implications

- [09:00] The role of glute bridges and hip thrusts in muscle activation

- [11:45] Comparing hip thrusts to glute bridges

- [14:32] RDLs vs. good mornings for posterior chain development

- [19:28] Addressing anterior pelvic tilt and its correction during exercises

- [20:56] Comparing RDLs to good mornings for posterior chain development

- [25:34] Single-leg RDLs vs. bilateral RDLs

- [30:21] Benefits of Bulgarian split squats vs. regular squats

- [34:40] Differences in muscle activation in lunges vs. step-ups

- [39:21] Pros and cons of various glute isolation exercises

- [40:34] Importance of quality movement and execution in online coaching

- [42:06] Utilizing tempo and load positioning for optimal training outcomes

- [47:17] Discussing regional hypertrophy and fiber orientation

- [50:08] Long-term approach to muscle growth and the role of consistency

- [53:46] Effective use of pauses and tempo in glute kickbacks and other exercises

- [56:08] Ensuring quality movement in high-repetition exercises for smaller muscle groups

- [59:00] Final thoughts on balancing sensation and effectiveness in exercise selection

- [01:08:02] Importance of maintaining position and progressing weight in exercises

- [01:13:37] Setting up exercises for true glute engagement and hip extension

- [01:17:48] Final recommendations for improving movement quality and achieving long-term gains

- Follow Eric Bugera on Instagram: @eric_bugera

- Work With Eric: https://ebugera.com/

https://coryfit.com/

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Welcome to Episode 26 of the Self-Selecting Podcast! In this episode, we're diving into an extensive Q&A session focusing on PEDs, contest prep strategies, and overall fitness advice. Join me as I address your burning questions from Instagram, providing insights and practical advice for athletes at all levels.

In this episode, we cover:

- The effects and best uses of Anavar

- Comparing Primo and Mast for female athletes

- Managing PED cycles and minimizing side effects

- Strategies for effective contest prep and maintaining health

- Insights on thyroid management and hormonal health during prep

- Post-menopausal considerations for female athletes

Timestamps:

- [00:00] Introduction and welcome to the episode

- [00:48] - Accepting coaching clients and services offered

- [04:44] - What effects should we see from Anavar?

- [09:03] - Would 100mg of Primo per week cause virilization?

- [13:19] - Do you keep gains after a cycle of Anavar?

- [16:09] - Best cycle for females after running Anavar

- [19:01] - Learning PED knowledge from Victor Black

- [21:10] - Is it possible to succeed in women’s bodybuilding naturally?

- [25:04] - Can Anavar cause depression and anxiety?

- [27:18] - When would Masteron be preferred over Anavar?

- [31:13] - Experiencing rebound after stopping T3

- [33:36] - Introducing Clenbuterol in contest prep

- [35:57] - Should you lose body fat before using Anavar?

- [37:45] - Hormone management for post-menopausal women

- [41:01] - Anavar as a foundation and cycle duration

- [45:50] - Menstrual cycle irregularities during contest prep

- [49:06] - Considering Clomiphene and HCG for PCT

- [51:12] - Long-term use of Clenbuterol

- [54:26] - Effective Clenbuterol cycles and muscle growth

- [56:27] - Managing side effects with Levothyroxine

- [59:03] - Final remarks and encouragement to leave feedback

https://coryfit.com/

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In this episode of the Self-Selecting Podcast, I sit down with coach Justin Mihaly for an in-depth discussion on the nuances of coaching, bodybuilding, and personal development. Justin shares his journey from starting as a personal trainer to becoming a top bodybuilding coach, emphasizing the importance of continuous skill enhancement and understanding client needs. We delve into the financial and emotional aspects of traveling for bodybuilding shows, the evolving motivations of new competitors, and the critical role of marketability in building a career in the fitness industry. Additionally, Justin provides valuable insights into managing client expectations, the significance of addressing root causes in health and fitness, and practical strategies for overcoming limiting beliefs.

Timestamps:

- [00:00:00] - Introduction to Justin Mihaly and his social media presence.

- [00:05:00] - Discussing the financial implications of traveling for bodybuilding shows and the importance of valuing a coach's time.

- [00:08:19] - Justin’s journey into coaching and the rewarding experience of coaching first-time competitors.

- [00:12:14] - The evolution of bodybuilding motivations and the impact of social media.

- [00:18:00] - The importance of marketability in the fitness industry beyond just having a great physique.

- [00:24:16] - Justin’s insights on managing client expectations and communication.

- [00:33:00] - Approaching PED usage and health management in competitive bodybuilding.

- [00:47:00] - Addressing limiting beliefs and practical strategies for improving client adherence.

- [00:59:00] - The role of dopamine in dieting and how to mitigate diet cheating through nutrition and supplementation.

- [01:00:21] - Closing remarks and where to find Justin Mihaly online.

Links & Resources:

- Follow Justin Mihaly on Instagram: @jmihaly_

- Listen to the Grow or Die Podcast: https://substack.com/@justinmihaly

- Visit Together More Fit: https://www.togethermorefit.com/https://coryfit.com/

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Welcome back to the Self-Selecting Podcast! In Episode 24, we sit down with the incredible Alex Bush, a highly respected figure in the fitness industry. Alex shares his journey from starting in college to becoming a top coach, discussing the evolution of female bodybuilding and the nuances of training and contest prep.

In this episode, we cover:

- The evolution of female bodybuilding

- Strategies for effective glute training

- Managing volume and exercise selection- Addressing left

-right glute imbalances

- Using metrics to track progress and hypertrophy

- Setting realistic expectations for natural athletes

Timestamps:

- [00:00] - Introduction and welcome to Episode 24

- [01:01] - Alex’s background and journey in fitness

- [04:13] - Evolution of female bodybuilding and changes in the bikini division

- [06:15] - Specificity in glute training and feedback from judges

- [08:05] - Dynamic range and projection in glute development

- [10:19] - Diagnosing glute training issues and mind-muscle connection

- [11:02] - Importance of foot positioning in glute training

- [12:11] - Drills for improving glute engagement

- [13:45] - Importance of a neutral stance and forefoot pressure

- [15:22] - Addressing volume and execution in training

- [18:42] - Common complaints and troubleshooting glute training

- [20:38] - Athlete responsibility and communication with coaches

- [22:47] - Avoiding excessive deficits and PED reliance in contest prep

- [25:20] - Understanding the role of PEDs and timeline planning

- [27:11] - Misconceptions about anabolic steroids and contest prep

- [29:16] - Decision-making in muscle building and fat loss

- [32:17] - Risks of using Anavar and client experiences

- [34:01] - Planning for a season and long-term implications of drug use

- [36:28] - Importance of restoring hormonal health post-prep

- [39:55] - Enhancing hormonal regulation and growth

- [41:14] - Long-term planning for muscle building

- [42:26] - Misuse of diuretics and SARMs in contest prep

- [45:23] - Myths about SARMs in contest prep

- [47:09] - Final thoughts on effective contest prep

https://coryfit.com/

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Welcome to Episode 23 of the Self Selecting Podcast! This week, we're diving deep into the world of Performance Enhancing Drugs (PEDs) and personal reflections on my 2021 and 2022 competition preps. We discuss the differences in approach, decision-making around drug use, and lessons learned along the way. Whether you're a competitor or just curious about the intricacies of bodybuilding prep, this episode is packed with insights and practical advice. Tune in to hear about my experiences, the challenges faced, and how strategic planning and mindset played crucial roles in my journey.

Timestamps:

- [0:00] - Introduction and appreciation for listener feedback.

- [6:01] - Starting the main topic: Differences in 2021 and 2022 preps.

- [7:00] - Overview of competition history and background.

- [8:04] - Importance of context in decision-making around PED use.

- [10:07] - Assessing competitiveness and readiness for PED use.

- [12:58] - Factors influencing the decision to use PEDs.

- [13:25]

- Personal experience with PEDs in 2020 and 2021 seasons.

- [14:59] - The role of genetics and structure in competition success.

- [17:24] - Importance of presentation and posing on stage.

- [19:00] - Reflections on 2021 prep and adjustments made for 2022.

- [22:04] - Managing personal responsibility and communication with coaches.

- [25:20] - Handling intrinsic stress during prep.

- [28:03] - Strategic planning and managing the rate of change in prep.

- [30:08] - Balancing cardio and food adjustments.

- [34:12] - The role of consistency and flexibility in achieving prep goals.

- [36:28] - Reflections on improvements made in 2022 prep.

- [39:59] - Final thoughts on the subjective nature of bodybuilding competitions.

- [44:53] - The value of personal growth through the sport.

https://coryfit.com/

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