The Boom Boom Performance Podcast

In this Q&A, we have a WIDE range of training and nutrition topics that are going to be very applicable to so many of you! Cody starts by diving into some TCM content updates as well as a breakdown of his current fat loss phase. Then we dive into "finding your calling", based on a listener's question around knowing they're here for a bigger reason but unsure what that may be... it's an "out there" question, but so many of you will resonate with the answer provided. Then we cruise through the questions, discussing the false hope of HMB supplements, top exercises to build side glutes (as well as better all around glutes), certifications for powerlifting (and trainers in general), and finally how to decrease appetite while dieting. —- 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

In this Q&A we start by talking about the problem with online macro and calorie calculators, as well as how to actually determine how to set up your intake based on your goals. Then we get into training abs, the WRONG way - while of course explaining a better approach to developing your core. And finally we finish off with a discussion on stress and how chronically elevated cortisol levels can disrupt testosterone levels. —- 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: 7:30 - In an online macro calcu

Dr. Mike Israetel, PhD, strength coach, and co-founder of Renaissance Periodization, is arguably the leading expert in all things hypertrophy. So today, we talk about all things hypertrophy! Find Mike on instagram @rpdrmike and check out their YouTube channel for more educational content, at Renaissance Periodization —- 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: 3:37 - Order of importance when training for hypertrophy. 5:15 - Stimulus Fatigue Ratio 13:05 - Setting up training with stimulus fatigue rati

Having a designated phase or period of time to prioritize muscle growth, is imperative to long term health, performance, AND fat loss (yes, even for fat loss). But understanding how to do this correctly makes all the difference, which is what I dive into today. —- 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 - Why a lean gain phase is important. 11:20 - Periodization timeline 19:30 - Rate of monthly weight gain 27:20 - Gaining at maintenance, first. 31:35- Macros ratios for muscle growth 31:00 - Tra

Does cardio have the same effect that a diet does on fat loss? Is it required during a fat loss phase? No and No, but it can be useful at times and in this episode we'll teach you when to use it, how to use it, and why it might be effective (as well as when it WON'T be effective for fat loss). Then we'll dig into specialization training cycles, to bring up lagging body parts, and how to know when you should cut or bulk, as a newbie. —- 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: 1:15 - How much cardio s

In this episode I will show you EXACTLY how to burn body fat WHILE building muscle, to achieve the ultimate body recomposition. Now, there's some caveats and situational factors that lead to whether or not it's possible OR just how it can become possible… For example, did you just start training and dieting? Have you been on training leave due to injury or illness (or life)? Are you ready to make some dramatic changes to your routine for the first time? Are we attempting to achieve these two simultaneously or overtime with a properly periodized plan? Or are you an advanced individual who's simply willing to commit 110%? We'll cover each scenario as I go explain what body recomposition is and exactly how it can be possible, for you! —- 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

Is there an ideal time to change up your training? More or less frequently? What should you expect to see when you do change them up? All that and more, answered today in just the FIRST question of this podcast episode! Then we dive into tracking supplements while dieting and what it means if you're NOT feeling hungry, despite being in a deficit (as well as how to AVOID feeling hunger while in a deficit, too). —- 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 - How often should you switch up your work

WOW! This was a good one for ANYONE who wants to dive deep into how to program a diet. We tackled 3 listener questions around planning nutrition out that really summed up a lot of what you need to know. First, Cody broke down how to map out a maintenance phase and why you'd want to implement this before jumping into a cut. We then applied that to the chronic dieter and expanded on the thought process of programming a diet all together, for someone who has been dieting for far too long. Then we touched on deloads and diet breaks, explaining why you should NOT take them at the same time. Finally, we finished with some advice on how to continue gaining muscle as the years go on and you progress in age. —- 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.

Krista Scott-Dixon, PhD and the Designer of Curriculum at Precision Nutrition, comes on the show to deep dive into nutrition coaching with me. We discuss over-eating and why we as humans struggle with ending the vicious cycle, how to build sustainable nutrition habits, what genetic testing can do for us (and the results we see), and so much more. This was an unbelievable discussion! Follow her at @Stumptious and PN @precisionnutrition THINGS MENTIONED: - Precision Nutrition - Genetics Testing (E-Book) - Why Me Want Eat (Book) - Nutrition Coaching —- 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

Today's episodes kind of seems like a myth buster, in a way... we're going to dive into superfoods and whether they're legit or not, discuss food intolerances that are actually present vs. the ones that are all in your head, why you would or would not want to add a weight vest into your training, and finally - we crush the idea that short rest intervals are a good idea (while also slamming the poorly programmed influencer training plans out there on instagram). —- 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. —- Timesta

—- 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: 0:45 - I’m planning to do my first powerlifting meet early next year and I’d like to lose about 25 pounds. (I’m around 190 now after losing 45 pounds in the last year). Do you think it be better to lose the weight slowly this year in a slight deficit or be more bit aggressive now in the first half of the 2022 then do a big reverse diet? Does it matter? (Not sure if me being deficit for 9 out of the last 10 months affects your answer. I purposely ate at main

We really take a spin down a rabbit hole today... the rabbit hole of Carnivore Diets, to be specific... so Cody shares his in depth thoughts about the diet and what he sees as issues with it all around. Then we discuss creatine (the different types and which is best, as well as hair loss), working out fasted, and why some people stop building muscle in their pursuit of hypertrophy. —- 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: 2:35 - Are some creatine products actually significantly more beneficial tha

Nutrient timing involves the purposeful consumption of all types of nutrients at various times throughout the day to favorably impact the adaptive response to acute and chronic exercise. Old idea: you need to deplete glycogen for carb loading supercompensation to work. New idea: you only need to reduce training training and eat high carbs for 3-4 days (8-12g/kg/day). Old idea: consuming fructose or carbohydrate close to competition can interfere with optimum performance. New idea: if carbohydrate consumption causes gut distress don’t consume them close to competition Here are the ISSN guidelines for nutrient timing, which we discuss in the podcast. Endogenous glycogen stores are maximized by following a high-carbohydrate diet (8–12 g of carbohydrate/kg/ day [g/kg/day]). If rapid restoration of glycogen is required (< 4 h of recovery time) then the following strategies should be considered:a) aggressive carbohydrate refeeding (1.2 g/kg/h) with a preference towards carbohydrate sources that have a high (>

In today’s podcast, we dove into training intensification techniques! A training intensifier or intensification technique is simply a method that allows you to get closer to failure, go beyond the initial point of fatigue, extend your sets for longer durations (i.e. more volume per set), and create an exciting new challenge that literally just makes training more fun. During this episode, Cody will explain the science behind these methods, exactly how to implement them, why you would want to use these in the first place, and finally - 7 specific techniques that you can leave the podcast with! 7 Intensification Techniques For Training Blog Here Check out our Tailored Trainer Youtube Page Here! The 7 techniques are as follows: 1) Drop Sets (Load Reduction, Mechanical, & Myo-Reps) 2) Partial ROM Extended Set 3) 1 ¼ and 1 ½ Reps 4) Accommodated Resistance 5) Cluster Sets 6) Contract and Stretch Supersets 7) 90|60 Contrast Sets —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming

Another versatile podcast covering multiple topics! First we dive into how to break your own mental blocks and barriers in the gym, so that you can get past plateaus that are hindering your progress. Then we dive into reverse dieting, specifically discussing how to know when you're actually done or if you should continue pushing further along. Finally, we finish with some supplement talk! We break down turkesterone and Cody shares his opinion of whether or not the supplement claims are accurate and legit, or just purely marketed bullshit. Then he shares his entire 1st Phorm Supplement stack and which of them is the one supplement he cannot live without. —- 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 Fo

This is a fun Q&A, as we take you all over the place with the questions! From menstrual cycles and seed cycling all the way to ab development and high altitude training. We even through in some personal banter about alcohol, comedians, and other unrelated, but pretty entertaining, topics. —- 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: 4:40 - Best Ab exercises for getting more definition 6:45 - Any info you have in regards to altering workout routines or nutrition around menstrual cycle 26:35 - Alcoh

There are three popular forms of training: RPE-RIR, VBT, and PBT. Of those, the oldest by far is PBT. VBT and RPE-RIR are forms of autoregulation, which means they are adaptable for each day of training. PBT entails completing a 1RM or estimated 1RM, then following a program that (usually) progresses upward in the % of 1RM across a training cycle. For example, you may do 3x12-15 @ 70% 1RM, 3x8-12 @ 80% 1RM, and then 3x2-4 at 90% 1RM each week, respectively. If you had a bad day during the pre-test 1RM or accumulated too much fatigue during testing, loading based on percentage 1RM could lead to an inappropriate stimulus during training (Zourdos et al., 2016). Furthermore, the number of repetitions which can be performed at the same percentage of 1RM can differ substantially between athletes based on genetic differences and training background (Richens and Cleather, 2014). Lastly, as maximal strength has been shown to fluctuate daily due to fatigue, and significantly increase due to continuous training, the met

In this podcast you're going to learn the TRUTH about body fat spot reduction; when it's potentially possible, but also how much value to place on the evidence at hand. Then we'll dive into fat loss timelines and teach you the process of someone losing 50lbs or more. Finally we'll wrap up with a deep dive into sleep issues and the problems low-carb diets may bring certain people. —- 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: 12:25 - Carrying more fat on lower body than I want. Upper body meanwhile is e

In this podcast, Cody revisits one of the most popular topics in the nutrition industry AND one that's been asked about to us more than any one topic... Metabolic Adaptation. Now, Reverse Dieting is up there too -- however, you rarely can talk about one without mentioning the other. But in this episode you're going to get Cody's updated thoughts on Metabolic Adaptation, as well as a better understanding of what it truly is, if it's as harmful as many think it to be, what the causes of it are, and ultimately how to avoid, or manage it better, during a diet. —- 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/guide

If you follow foodies or fitness influencers on Instagram, you’ve probably experienced some overwhelm… so how do you reduce that and stop complicating your meals to simplify your diet see serious success?  In this podcast, Cody teaches you the mindset and actual strategies behind accomplishing just that! Then dives into his top 3 exercise for shoulder, back, quad, and glute development! And finally, finishes with some cardio talk (what kind, when to do it, and how much to do). —- 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