September 25, 2016 Written by Cody McBroom
→ Customized Nutrition Plan → Tailored Workout Programs → Unlimited Access & Support
Our clients are 95% more likely to reach their goals than people attempting to do so on their own!
The last 10lbs… It’s like the final put in a golf game. Precision comes into…
A lot of people get confused about or over think their cardio/conditioning. This could be…
Losing weight fast is a very popular topic in the fitness and nutrition industry….
Eliminate These 2 Things In Order To Get Better Results There are TWO very specific…
Coach: “Alright! Day 1 starts tomorrow! I got your nutrition prescription as well as a guide…
College is full of beer, parties and cheap microwave dinners and although that may sound…
There is no such thing as a “perfect diet”… Even though I did record a…
This is not a guide for how to quickly lose 10 pounds of fat, so…
Sometimes waiting to reach our goal can feel like an eternity, especially when that goal…
Raise your hand if you’ve ever had someone tell you how amazing Intermittent Fasting is? …
“So, it’s happening to you too? Your metabolism keeps slowing down each and every birthday?” …
Ready, Aim, FIRE. Repeat. I’m going to keep this short and sweet today. There is…
ACTION → RESULTS → MOTIVATION Want to know how to unlock unlimited motivation…? Take action…
If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…
Have you ever been inspired by someone? I mean like, truly moved and motivated to…
What else goes into weight loss besides eating well and exercising? In reality, there are…
Quit Chasing The Shiny Red Ball Do you bounce from diet to diet? Or try…
The New Year is upon us, which means its resolutions time. Many people think it’s…
Fasting before cardio will burn more body fat. Plain and simple, this is just…
Everybody see’s all the gimmicks when it comes to fitness and the fads the industry…
You’ve tried everything in the book, twice, and you still haven’t reached the fitness goal…
Success is how you SEE it. 90% of the results you see are pre-determined based…
As I’m sitting here on this plane to Vegas for my mentor Luka Hocevar’s fit-business…
“Why on earth would I want to completely remove all that stuff, which I enjoy…
I recently heard a story of a young man; so young he can barely drink…
Dietary fats are essential to give your body energy and to support cell growth, they…
Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…
Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…
Proper, healthy sleep is critical in our body’s ability to recover from the daily challenges…
Metabolic adaptation has many names. It is referred to as “starvation mode” or “metabolic damage”…
How To Turn A Bad Day Around I had a pretty shitty day today. Yesterday,…
“The Macro Diet”…. Something I hear quite often, people are asking to get on the…
I am officially six days away from the half way marker of this 12-week journey……
Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…
Cortisol… one of the most feared hormones, also one of the most misunderstood. It’s also…
I’m going to try and keep this one short and too the point – notice…
Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy Intensification techniques, also known…
1.) Water. I put this as number one because it is obvious but not done…
Research Review #8 Brandon Roberts, Ph.D., CSCS Chief Science Officer Study #1 Title: Wearing of…
You deserve MORE. I’m going to keep this short and to the point. Whatever you’re…
It’s Boring & Un-Sexy… But it WORKS. Have you ever noticed that the strategies, methods,…
This isn’t your typical “Thanksgiving Survival Guide” nutrition blog that’s going to save you from…
As many of you probably know, the “Freshman 15” is very real. In fact, the…
Today my goal is simple and hopefully a quick one… That is to break down,…
Carbs, carbs, carbs… love them or hate them they’re a topic to discuss because they’re…
It’s that time of year again, the Christmas spirit and cheer is here and along…
What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual,…
The supplement industry is MASSIVE. In fact, it’s currently a 36.6 Billion Dollar Industry. Crazy,…
“Biofeedback…? What exactly is that and why should I care about it?” Biofeedback – a…
*Note from Brandon: if you want to learn how to interpret research go read each…
CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…
I actually couldn’t believe the result when this study came out… But when I really…
Cardio vs. Lifting. Which is better for fat loss or improved body composition? As with…
You should love how you look! If you don’t know what copywriting is, it’s the…
It’s not what you do, it’s how you feel. Maya Angelou has a famous quote,…
Growth must be forced. This is going to be short, to the point, and powerful…
Week 1 is complete! And DAMN…. That was a long week! But the best feeling…
I’ve witnessed hip mobility literally save some of my client’s abilities to lift, play sports,…
TRY HARDER. Try harder. Period. And I should just end it here. Because honestly… why…
Following a diet can be hard – psychologically, physiologically, and physically. Meaning, the diet is…
As a huge coffee lover, I’ve decided to take some time today to stand my…
This article is a dive into the science of volume for optimizing hypertrophy. I encourage…
Wow… I have a lot of respect for bodybuilders, bikini and physique competitors. Well, I…
Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…
Low FODMAP Diet? What is that and could it help you get to the bottom…
Cardio For Fat Loss This article is more than likely the most in-depth AND practically…
Have you ever heard the saying, “what gets measured gets improved?” Progress can be measured…
Fad diets do work, at first. And then the results slowly taper off until they…
Turkey Day is upon us and if you’re as excited as I am, then you’re…
Paleo, paleo, paleo… Paleo is everywhere now! But really, what is paleo? Is it even…
When it comes to fat loss… you shouldn’t “Train for Fat Loss”… You should “Train…
Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…
“Cheat Meal”… The two most holy words in the diet vocabulary that every single client…
One thing I always hear in the gym that irritates the hell out of me…
Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating…
What to eat, how much to eat, timing what you eat, and then actually seeing…
You scroll through your Instagram and you read a post which says “Could your hormones…
Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…
Today is not about a strategy to lose more weight, a new theory on building…
This weekend, I learned the secret to success. Not how the most rapid fat…
If people hate, it means you’re winning. When I say hate, I don’t just mean…
That’s a question I get quite often inside of our coaching practice and rightfully so,…
“So what is the best diet?” A question I’ve heard many times and if you…
Most of us are doing many little things throughout the day and week that are…
Your Circle Determines Your Growth If you’re a hip-hop fan, you probably know of Nipsey…
For years you have been calling people who track their macros, record their food, and…
2 Ways to Make Your Diet Easier & More Successful 1.) TRACK WHAT YOU EAT!…
After the popularity of my article, “The 10 Diet Commandments”, I decided to bring…
What could be a better snack then something high in protein, low in calories, easy…
What’s better – Resistance Training or Cardio, ending the debate once and for all The…
At some point in your training, the basics just get boring. Let’s face it. 5×5,…
Training twice per day, also known as two-a-days, stems from the idea that more is…
Have you quit yet? It’s February 1st today… So that means you need to audit…
People want to lose weight as fast as possible, but at some point it becomes…
Things that take hard work, scare you quite a bit, push you further and harder…
Quick results are a lie. I’d have you consider that success isn’t an easy game…
Patience, Persistence, & Positive People. If there was ever a formula for success… this is…
Overcoming resistance is success, period. To achieve a result, we need to overcome resistance. And…
Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet…
Plateaus suck. Plain and simple, they suck. You’re losing weight, getting results, and out of…
Sometimes horrible things, like nightmares, can be a blessing in disguise. I had a nightmare;…
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT) Training intensity is more than…
Artificial sweeteners were created to make food taste better without adding calories. Some of the…
The biggest question I get with this subject is obvious, “Do cheat meals/days actually work?!”….
Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…
The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…
Stop constantly doing these things and your body will drastically change for the better. The…
Sometimes the most important thing in life is to simply just be a good person……
Warming up for a strength training session is often a boring, yet unbelievably critical, task…
YOLO… There’s something about being a human that innately slows you down or tries to…
Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…
It’s tough for us to say, but we will all someday be dead. Finished. Non-existent….
Crucial conversations. This is the title of a book (i.e. Crucial Conversations) that I’ve read…
Our bodies are remarkable at adapting to different stimuli that we can then manipulate to…
Is a carb a carb? Does it matter where we get our macronutrients? Or is…
Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers…
So we talked about sleep and why it directly links to your results in the…
I received a question on instagram the other day that said, “What would be your…
First we need to define and differentiate the different kinds of diets you can…
Fill In Your Email Address Below To Receive Your FREE Downloadable Copy Of This Infographic…
When fat loss is the goal, cravings can be your worst nightmare… and even when…
You’re reading this because you feel skinny, unathletic, weaker than you should be, or as…
Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…
WTF is President’s Day…? Yesterday, one of my employees texted me asking if we had…
Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…
The body fat set point… Myth or Truth? Such a great topic, also a really controversial…
Intermittent fasting, time restricted eating, carb fasts, water fasts, 24 hour fasts, multi-day fasts… There…
LESS THAN 2 WEEKS OUT!!!! Wow…. I think it finally hit me that I will…
The holidays are a time for friends, family, and yes, lots of good food! But…
This is a VERY common question we get at TCM (what’s the best workout split?),…
In honor of the one of the greatest hip-hop artists to ever touch the…
Reverse Dieting is a subject that gets talked about A LOT… and for good reason….
“Productivity is never an accident. It is always the commitment to excellence, intelligent planning, and…
People often look at training program design and immediately consider periodization – because how can…
Every single month, our Chief Science Officer Dr. Brandon Roberts puts together a Research Review…
Everyone always wants to know, “What’s the absolute best way to burn fat?!” And I…
My goal with this blog, is to bring all of “The Beginner’s Guide” videos to…
If you follow my blog pretty consistently, you’ve probably been noticing that I have been…
When I decided to write this article, my first thought was actually just being surprised…
Winner’s Aren’t Afraid To Lose. This actually comes straight out of a Chris Stapleton song,…
Your efforts need to match your goals. I attended a webinar recently and the speaker…
This may be the realist shit I’ve ever written for my blog. I know…
For a printable version,that you can use at home or on the go to stay…
Week 4 has begun! That means I got through the first quarter of the game,…
What is Mobility? If your goal is fat loss, you NEED to incorporate mobility…
Dieting down to get stage lean might be one of the most strict diets on…
For a chance to start your 30 day transformation, visit the links below! The 30…
So many people have a confusion towards carbs and don’t know how to treat…
Why you hate Monday. Hating Monday is a sign that you have a lack of…
“Can’t I just eat ‘intuitively’ and lose weight?” I have been asked this too many…
How To Track Macros When Eating At Restaurants Table of Contents How To Track…
Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…
Be You, Everyone Else Is Taken. I’m here to tell you that God put you…
If you take offense, you probably don’t take action Nothing is going to slow you…
We live in what feels like the peak of a fad diet culture, where media…
Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…
A recent study showed that keto doesn’t work like many people once thought it did……
# 1 – I’m Ready To Get Fit! But Where Do I Start…? Most people…
Each month I will cover a few of the top research articles on nutrition, training,…
“WHY NOT YOU….?” There’s something about being a human that innately slows you down or…
Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…
We’ve talked about periodization a few times prior to this post on the BBP blog,…
Many people question whether or not getting sore after a workout (training session) is a…
This Workout Program (Below) 1.) Ankle, Hip and Thoracic Mobility – 5-10 Min 2a.) DB…
How To Get 6-Pack Abs Table of Contents How To Get 6-Pack Abs 1….
Nobody is Self-Made. We’re here out in Arizona for a team retreat and wow… my…
When I reflect back on all that I’ve been through in this lifestyle of…
A “Reverse Diet” is a HOT TOPIC in the nutrition space… and after the article…
Nutrient Timing – Here’s what you need to know: • Calories in vs. calories out…
I’m just over 2 weeks away from my first physique competition and the closer I…
The gift is WITHIN the process… This week we’re hosting a coaching mastermind at the…
As a reader of my blog, I can assume your goal is to look, perform,…
Have you ever wondered how some people seem to effortlessly follow through with their workout…
10 Ways To Boost Metabolism & Burn MORE Fat 1.) Drink More Water. – A…
When we talk about “Easy Wins” and “Healthy Lifestyle”… We need to discuss routines and…
Cultivate Your Power Tribe. I’m really struggling to find the words for this daily dose……
I got some unfortunate news for you today…. Every single diet you’ve ever tried, thought…
Low back pain is probably one of the most common issues of pain within the…
Whenever I get questions about supplements it always makes me laugh because it leads to…
The fear of gaining weight is real. People who have lost a large amount of…
Win The Rest of 2022, By Doing This. I think most people fail to reach…
Don’t Live With “What If’s” If you ask any person who is over the age…
Sugar has been scaring us for decades, from the claims of it impacting and being…
Intermittent Fasting is a pretty popular, yet controversial, topic that’s been floating around in the…
Be A Leader, Not A Follower. If you’re reading this, it means you want to…
90% of people who come to me expect that they’ll need to do a bunch…
Love posting a status asking what y’all want to read about and getting TONS of…
Gratitude Is MOTIVATION. People are constantly seeking things to motivate them more… You probably do…
One of the most underestimated factors in achieving fitness results, which can actually be the…
Cardio is something that most of us avoid, some of us hate, and very few…
90% of your results boil down to this. I posted on instagram that 90% of…
While there aren’t many supplements we at BBP recommend to clients, protein powder is one…
Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…
Every detail matters. I’m writing you from my hotel room, here in St. Louis, while…
Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…
If you’ve been reading my work for a while, you’ll have realized by now that…
Many guys (and even gals) who are into strength training switch off when they hear…
The Gardener. What does a gardener and a champion have in common? A Prolific Sense…
Intermittent Fasting… Talk about a dietary can of worms! Typical bodybuilders and “Meat Heads” hate…
Nutrition periodization is something that I’ve been passionate about teaching for a long time now….
Do you ever read media titles that say things like, “Eat Salmon to burn MORE…
To Individualize what you do, is not only the most optimal way to see results;…
Do High Cortisol Levels Prevent Fat Loss From Occurring? [Research Review] Cortisol is a glucocorticoid…
I’ve had many people tell me that I never get mad, I’m always…
I think everyone, at least once within his or her training history, has been stuck….
Why You Should Hire An Online Fitness and Nutrition Coach First and foremost, it should…
For as long as man has been around people have always said how important sleep…
So many times we, yes I’m including myself, want to add all the little…
The 10 Training Commandments. Full transparency, I stole these from another strength coach (Ben Bruno)….
Gaining – a scary word for most women to hear or even think about, especially…
What do you stand for? No really, don’t just read that… Ask yourself and seriously…
The Greats and YOU… Are the same. Here’s some crazy facts for you, to show…
The 1RM (One Rep Max) Calculator An Introduction To The 1RM Calculator (One Rep Max) …
The Only Person in Your Way, is YOU. There’s so many of us who want…
Redirect Your Impatience. My daughter is about to turn 4 next month and she has…
Muscle strains seem to happen at the most inopportune time. They are a common injury…
THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of. I had…
Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…
Stop living with “what if’s…. If you ask any person who is over the age…
The 10 Nutrition Commandments. Like I told you on yesterday… I’m bringing you the 10…
1.) Go Harder – You should be training hard. “Duh Boom Boom”… Yeah, well many…
Being awesome is to say the least, well its awesome. So in my opinion everyone…
Fatherhood…. WOW IT’S APPROACHING FAST!! Within a week, I will be having my baby. Which…
Being in the fitness industry I get a TON of questions about just about everything,…
Swimsuit. Sun Glasses. Print Airline Tickets. Pack Car. As you go through your vacation to-do…
One of the biggest mistakes I see in the training world with clients… is training,…
We covered probiotics a few weeks ago, which just barely scratched the surface of gut…
When it comes to creating the lean body we all want, the ultimate goal is…
One of the biggest struggles for me when I started “Dieting”, I hate that word…
FULFILLMENT > satisfaction Something I’ve always struggled with is not being satisfied with anything… I…
Today on my instagram story, I shared this current progress picture of myself… (Top is now, bottom…
Today I read a story, the kind of story that makes you stop, shut…
Aging healthy, happy and with grace. Isn’t that what everybody wants? Many people think that…
No Fluff, Just Planning + Execution. I’m going to keep this short and sweet today….
Heading into my first bikini competition I had at least one hundred random questions. Even…
Week 7 is complete, week 8 is here and my physique show feels like it…
I love this saying above, because I’ve often referred to life as a book….
This is my second time writing this article, to be honest. The first go around…
Injury prevention is something I’ve had many people ask me to write about, and I’ve…
Making enough time for fitness seems to be a pretty common roadblock amongst people. In…
Repeat After Me… This will be short, not necessarily sweet, and very much to the…
Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…
So here’s my take on the “Clean Eating” diet… It can make you fatter, not…
Today we are going to talk about how you can maximize the effectiveness of your…
Intermittent fasting has been expanding in popularity right now more than ever and tons…
Kale, chia seeds, berries… Most of us have heard these and other foods called “Superfoods,”…
For many reasons, everybody should aim to train like an athlete. First of all would…
How to Intensify Your Workout: 7 Proven Training Techniques What happens when you feel your…
“You have power over your mind – not outside events. Realize this, and you will…
Self Limiting Behaviors. Hey… You or someone you know NEEDS to read this. So please,…
Table of Contents Introduction: Understanding the role of testosterone in muscle growth The science of…
Week 10 is here and for lack of better words… Shit just got real! Actually,…
Recovery… The least sexy topic in the industry? The most misunderstood topic in the industry?…
SIMPLICITY > complexity. Have you ever noticed that successful people are always telling you to…
Testosterone is perhaps the most well known and most sought after hormone in the male…
The second day of the most eye opening week of my life has arrived and…
The majority of the people I work with, including myself, want to lose body fat….
Human Optimization is a word that’s thrown around a lot today. Some say it’s being…
When you’re on a diet, one of the most annoying things you’re going to come…
“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…
What is Protein Powder Good For? Intense workouts cause damage to our muscles and we…
I get a ton of nutrition questions on a daily basis, but the topic that…
An introduction into weight loss prescription drugs Losing weight can be a journey full of…
They Thought They Took Steroids… This is probably the most remarkable study ever done inside…
At some point in time, micronutrients became really uncool to consider as an important part…
Just Show Up. Hey. I’ve been sitting here staring at a blank screen for at…
What is the healthiest way to eat? What is the best way to eat to…
You just finished your workout—you’re semi-gassed out, sweating from head to toe, each of your…
Why Killing Yourself In The Gym Might Be Killing Your Progress (and Wrecking Your Hormones)…
Tune in to what a Day in My Life looks like… We go from my…
Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…
Alcohol… Whether it’s Monday Night Football, summertime BBQ’s, date night with your wife, or just…
We appear to be going about health and weight loss all wrong. As nutrition coaches,…
Training Intensification Tip Part 1: Supersets Intensification techniques, also known as advanced techniques, are a…
This is a question that I personally have had to ask many clients, even myself…
Why I’m not losing any weight… This is me being totally transparent… And my nutrition…
What if I Told You That Science Says Low Carb Diets Suck…? ….for fat loss…
You’ve probably heard of counting calories, but what about counting your macros? With any nutrition…
I get asked the questions, “If I could recommend one book, what would it be?”…
Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…
Do the things I’m going to share with you in this article today, and…
I’m a trainer at a gym (the best gym in state… just sayin’), I am…
Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…
Super-shakes are an awesome addition to almost anyone’s diet and so many people are failing…
Many people don’t know this, but I was once a fat kid, or as my…
People Who Take Offense, Don’t Take Action Nothing is going to slow you down more…
There are 4 key parts of health and longevity promotion and today we are discussing…
You can’t win, if you’re afraid to lose. This actually comes straight out of a…
Todays post is all about the most important question we need to ask ourselves on…
Is it harder for the body to store carbs as fat, than it is to…
Can you seriously lose 8-10lbs in 6-8 weeks, without destroying your hormones and binge eating…
I’m going to dive into the exact process of getting my man shown below, Jeremiah,…
Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…
Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…
They’re Tools, Not Time Machines! “Tools and time machines…? What the hell are you talking…
Do you workout fasted or are you one of those people who absolutely has to…
As a fitness and health professional, it is a crucial must to know everything there…
What is the repeated bout effect? The repeated bout effect (RBE) occurs when a single…
Over 15-million google searches tells us that this is one of the most commonly asked…
“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…
Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…
Organic food…. Is it worth the extra money? Will you get sick and diet if…
Ok, first of all… “What the hell is periodization?” – Glad you asked: Periodization –…
But what if you gain the weight back…? This is a VERY common question we…
Caffeine can help you burn fat… But wait it can mess with your adrenal glands……
When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…
What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…