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/

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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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Welcome back to the Self-Selecting Podcast! In Episode 22, we delve into the challenges and misconceptions surrounding contest preparation. Many athletes believe extreme measures are necessary to achieve peak conditioning, but this episode explores how to navigate prep without relying on excessive calorie deficits, high volumes of cardio, or performance-enhancing drugs (PEDs).

In this episode, we cover:

Timestamps:

- [00:00] - Introduction and welcome to Episode 22

- [01:35] - Introduction to today's topic: why athletes use drugs to compensate in contest prep

- [02:29] - Personal contest prep experience: achieving significant fat loss without extreme measures

- [03:52] - Avoiding unnecessary extremes in contest prep

- [06:02] - How getting lean actually works and why extremes are unnecessary

- [07:02] - Common misconceptions among competitors about achieving stage lean

- [08:03] - Issues with competitors failing to nail their conditioning

- [09:06] - Misattributing failures in prep to "body stopped responding"

- [10:11] - Planning from the beginning to avoid surprises and stalls in prep

- [12:18] - Calculating the rate of fat loss needed for contest prep

- [13:27] - Importance of planning for diet breaks and being ready ahead of schedule

- [15:50] - Avoiding excessive deficits and the pitfalls of extreme dieting

- [16:26] - Simple math for planning prep and ensuring a realistic timeline

- [18:08] - The importance of setting up a conversation with your coach about your timeline

- [19:21] - Adjusting plans based on weekly progress and scale fluctuations

- [20:38] - Athlete's responsibility to advocate for themselves and communicate with their coach

- [22:47] - Avoiding hormonal and physiological debt post-show

- [23:09] - The dangers of prolonged extreme deficits and PED use

- [24:34] - Importance of a proper timeline and avoiding reliance on PEDs

- [25:20] - Understanding what PEDs can and cannot do in contest prep

- [27:11] - Why anabolic steroids are not the solution for achieving leanness in prep

- [28:40] - The best time to use anabolic steroids for muscle building

- [29:16] - The worst time to use anabolic steroids: during contest prep

- [30:28] - Decision tree: determining if you need to lose fat or build muscle

- [32:17] - Risks and misconceptions about using Anavar in contest prep

- [34:01] - A client's experience with inappropriate drug use in prep

- [36:28] - Planning for a season and considering long-term implications of drug use

- [38:11] - The importance of saving anabolic use for when it is most effective

- [39:55] - Restoring hormonal health post-prep before considering further drug use

- [41:14] - Spending time in a state that promotes hormone regulation and growth

- [42:26] - Long-term planning for muscle building and competitive success

- [43:12] - Misuse of diuretics and SARMs in contest prep

- [45:23] - Addressing myths about SARMs and their role in contest prep

- [47:09] - Final thoughts on effective contest prep without extremes

- [47:55] - Encouragement to leave feedback and stay tuned for the next episode

Links and Resources:

https://coryfit.com/

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Welcome back to the Self-Selecting Podcast! In Episode 21, we are joined by the amazing Lacey Dunn, MS, RD, to dive deep into the interconnected realms of hormonal health, gut health, and functional medicine. Lacey shares her personal journey from bodybuilding to becoming a leading expert in functional nutrition, discussing her own health struggles and the lessons she learned along the way.

In this episode, we cover:

- Lacey's background in bodybuilding and her journey into functional medicine

- The importance of understanding and managing hormonal health

- Signs and symptoms of hormonal imbalances and when to seek help

- The critical role of gut health in overall wellness

- Practical strategies for managing dietary fatigue and maintaining adherence

- How to approach the use of supplements and diagnostic tests effectively

Timestamps:

[00:00:00] - Introduction of guest Lacy Dunn.

[00:01:05] - Lacy gives a quick background about herself, including her bodybuilding journey and educational background.

[00:02:38] - Lacy discusses her health struggles with hypothyroidism and how it led her to functional medicine

[00:05:01] - Lacy defines what healthy hormones look like and their impact on overall well-being.

[00:05:48] - Signs and symptoms indicating a hormonal imbalance and when to seek professional help.

[00:08:06] - The importance of understanding the underlying causes of hormonal imbalances and not just treating the symptoms.

[00:10:42] - Lacy explains the connection between gut health, inflammation, and various health issues.

[00:12:08] - The impact of gut health on physique and common issues bodybuilders face.

[00:14:11] - Discussion on the use of performance-enhancing drugs (PEDs) and their impact on health and bodybuilding

[00:17:13] - Corey and Lacy discuss the benefits and risks of using PEDs.

[00:22:32] - Effective strategies for managing fatigue

[00:30:15] - Lacy advises on when to consider running a GI map for gut health issues.

[00:33:33] - Red flags to look out for when choosing a coach for gut health and functional medicine.

[00:36:01] - The proper use of probiotics and the importance of feeding the microbiome with a healthy diet

[00:39:17] - The role of digestive enzymes and how they can support digestion.

[00:42:24] - Strategies for managing constipation and ensuring healthy bowel movements.

[00:45:45] - The importance of addressing all aspects of health, including gut health, before jumping into supplements or tests.

[00:47:02] - The effects of mold exposure on health and how to manage and test for mold-related issues.

[00:56:11] - Closing remarks, Lacy shares her contact information and resources for listeners.

Links & Resources:

- Lacey Dunn's Instagram

- @faithandfit

- "The Women's Guide To Hormonal Harmony" by Lacey Dunn, MS, RD: //upliftfitnutrition.com/book/

- Root Cause Radio Podcast: https://upliftnutrition.com/podcast

- Work With Lacey: https://upliftfitnutrition.com/services/

Tests Mentioned:

- GI-MAP Test: https://www.diagnosticsolutionslab.com/tests/gi-map

- DUTCH Test: https://dutchtest.com

- Comprehensive Nutrient Panel: https://www.lifeextension.com/lab-testing/itemlc100001/cardiac-comprehensive-male-panel-blood-test

- Mycotoxin Screening (e.g., Great Plains Laboratory)

- Organic Acids Test (OAT)

- Heavy Metal Testing (e.g., Doctors Data): https://www.doctorsdata.com/Toxic-and-Essential-Elements

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Welcome back to the Self-Selecting Podcast! In Episode 20, we dive deep into setting realistic expectations when it comes to dieting and fat loss phases. Whether you're a competitive athlete or just someone looking to get in better shape, this episode provides invaluable insights to help you navigate your fitness journey effectively.

In this episode, we cover:

- Understanding weight fluctuations and setting realistic weight loss goals

- The importance of monitoring progress through weekly averages

- How to handle hunger during a fat loss phase

- Managing dietary fatigue and maintaining adherence

- The role of training performance in achieving fat loss goals

- Strategies for creating and sustaining a calorie deficit

Timestamps:

[00:00] - Introduction and welcoming new listeners

[02:20] - The importance of lab work for fitness enthusiasts and competitors

[05:10] - Managing weight fluctuations and setting realistic weight loss expectations

[09:50] - How to handle hunger during a fat loss phase

[13:35] - The role of weekly averages in tracking progress

[18:55] - Understanding and managing dietary fatigue

[24:15] - Effective strategies for creating a sustainable calorie deficit

[29:40] - Balancing cardio and weightlifting to maintain performance during fat loss

[34:05] - The impact of extreme measures on diet adherence and long-term success

[39:30] - Using diet breaks and refeeds to manage fatigue and sustain progress

[43:50] - Final thoughts on setting and managing diet expectations

https://coryfit.com/

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In this special Q&A episode, we dive into a wide array of topics based on questions from our Instagram followers. We cover everything from essential lab work for fitness enthusiasts to the impact of testosterone replacement therapy (TRT) on women's fertility. Whether you're a competitor or just looking to improve your health and fitness, this episode is packed with valuable insights.

Timestamps:

[00:00] - Introduction to the Q&A episode and overview of topics

[02:00] - Key lab tests to monitor for fitness and health

[06:04] - Non-androgenic PEDs and their effects

[09:54] - TRT and its impact on women's fertility

[15:06] - Differences in prep for natural vs. TRT athletes

[20:24] - TRT dosing considerations for women

[23:11] - Discussion on testosterone pellets and other administration methods

[26:00] - The role of HGH in tissue repair and injury recovery

[30:41] - The effects of Anavar on ovulation and fertility

[36:41] - How T3 is used in a cut phase

[39:08] - Preferred forms of Clenbuterol and dosing advice

[41:55] - Recomping during early diet phases and anabolic cycles

https://coryfit.com/

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In this episode, I dive deep into the complexities of the post-competition period, often referred to as the "post-show" phase. As a physique athlete, navigating this time can be tricky, and I share my insights and experiences to help you manage it effectively. Whether you've just finished a competition or are coming off a strict diet, this episode provides practical strategies to avoid excessive body fat gain and maintain your hard-earned progress. Tune in as I discuss the common pitfalls, psychological and physiological challenges, and the best approaches to transition smoothly from competition prep to a healthier, balanced lifestyle.

Timestamps:

[0:00] - Introduction and welcome to new listeners.

[1:23] - Introduction to the post-show period and its relevance for all dieters.

[2:00] - Common strategies: conservative vs. liberal approaches to weight gain.

[3:28] - My personal experiences with post-show strategies

[5:55] - Importance of individualized approaches to post-show.

[7:04] - Restoring and regulating post-diet dysregulation

[10:23] - Psychological and physiological needs post-competition.

[15:18] - The impact of hunger signaling and its challenges

[20:11] - Ghrelin and leptin: the hunger hormones explained

[25:03] - Avoiding rapid body fat gain through structured eating.

[35:55] - Determining the appropriate rate of weight gain post-show.

[41:17] - Setting realistic expectations and managing adherence.

[45:11] - Conclusion and closing remarks.

https://coryfit.com/

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