September 25, 2016 Written by Cody McBroom
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Our clients are 95% more likely to reach their goals than people attempting to do so on their own!
The body fat set point… Myth or Truth? Such a great topic, also a really controversial…
When fat loss is the goal, cravings can be your worst nightmare… and even when…
Intermittent Fasting is a pretty popular, yet controversial, topic that’s been floating around in the…
One of the most underestimated factors in achieving fitness results, which can actually be the…
ALL IN or all out. Now, I rarely recommend an all or nothing mentality… But…
I’ve had many people tell me that I never get mad, I’m always…
The Volume Landmarks The optimal amount of volume is going to be somewhere between the…
Gaining – a scary word for most women to hear or even think about, especially…
Dieting down to get stage lean might be one of the most strict diets on…
This is not a guide for how to quickly lose 10 pounds of fat, so…
I have heard countless times, whether in magazines, from YouTubers, vegans and even health professionals…
The key to actually seeing success from a nutrition plan or diet protocol, is individualizing…
Are you Selfish? Or Self-Interested…? Have you ever felt selfish for trying to start something…
This is a VERY common question we get at BBP (what’s the best workout split?),…
I get asked the questions, “If I could recommend one book, what would it be?”…
This may be the realist shit I’ve ever written for my blog. I know…
YOLO… There’s something about being a human that innately slows you down or tries to…
Human Optimization is a word that’s thrown around a lot today. Some say it’s being…
“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…
“Wow, its day 3 already… In the weirdest way, it feels like its been…
Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…
Stop constantly doing these things and your body will drastically change for the better. The…
Macro’s, Calories, “Clean Eating”, Food Tracking Software, Going Keto, Intermittent Fasting, Paleo… The fitness nutrition…
90% of your results boil down to this. I posted on instagram that 90% of…
Understanding Your Neurotype Table of Contents What is Neurotype Training? Who Should Use Neurotype…
I recently heard a story of a young man; so young he can barely drink…
We appear to be going about health and weight loss all wrong. As nutrition coaches,…
Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…
This isn’t your typical “Thanksgiving Survival Guide” nutrition blog that’s going to save you from…
I love this saying above, because I’ve often referred to life as a book….
1.) Start Explosive. Doing something explosive at the beginning of your workout will fire the…
There is no such thing as a “perfect diet”… Even though I did record a…
First and foremost, let’s talk about whom this article is for. Plain and simple, this…
Sugar has been scaring us for decades, from the claims of it impacting and being…
Winner’s Aren’t Afraid To Lose. This actually comes straight out of a Chris Stapleton song,…
Most of us are doing many little things throughout the day and week that are…
The second day of the most eye opening week of my life has arrived and…
One thing I always hear in the gym that irritates the hell out of me…
People often look at training program design and immediately consider periodization – because how can…
When it comes to writing nutrition plans, we at TCM believe that everyone deserves an…
This Workout Program (Below) 1.) Ankle, Hip and Thoracic Mobility – 5-10 Min 2a.) DB…
Most people do not truly understand what it takes to become successful, I’m yet to…
You should love how you look! If you don’t know what copywriting is, it’s the…
This is my second time writing this article, to be honest. The first go around…
The Greats and YOU… Are the same. Here’s some crazy facts for you, to show…
Fasting before cardio will burn more body fat. Plain and simple, this is just…
Today we are going to talk about how you can maximize the effectiveness of your…
So you want to start exercising and eating “clean,” but where do you start? There…
1.) Go Harder – You should be training hard. “Duh Boom Boom”… Yeah, well many…
Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…
The majority of the people I work with, including myself, want to lose body fat….
Low FODMAP Diet? What is that and could it help you get to the bottom…
As I’m sitting here on this plane to Vegas for my mentor Luka Hocevar’s fit-business…
Training twice per day, also known as two-a-days, stems from the idea that more is…
Intermittent Fasting… Talk about a dietary can of worms! Typical bodybuilders and “Meat Heads” hate…
Fatherhood…. WOW IT’S APPROACHING FAST!! Within a week, I will be having my baby. Which…
The last 10lbs… It’s like the final put in a golf game. Precision comes into…
Have you ever heard the saying, “what gets measured gets improved?” Progress can be measured…
The 80/10/10 Rule. This is a training principle that I teach many of my clients,…
The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…
Is it harder for the body to store carbs as fat, than it is to…
“Why on earth would I want to completely remove all that stuff, which I enjoy…
Paleo, paleo, paleo… Paleo is everywhere now! But really, what is paleo? Is it even…
MJ, Kobe, Tom Brady… You. Full context here – I don’t like watching sports, AT…
Swimsuit. Sun Glasses. Print Airline Tickets. Pack Car. As you go through your vacation to-do…
Intermittent fasting, time restricted eating, carb fasts, water fasts, 24 hour fasts, multi-day fasts… There…
Fad diets do work, at first. And then the results slowly taper off until they…
The 10 Training Commandments. Full transparency, I stole these from another strength coach (Ben Bruno)….
What if I Told You That Science Says Low Carb Diets Suck…? ….for fat loss…
High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…
But what if you gain the weight back…? This is a VERY common question we…
The Recovery Paradigm, something not many talk about – yet 100% of people are affected…
Week 10 is here and for lack of better words… Shit just got real! Actually,…
Week 1 is complete! And DAMN…. That was a long week! But the best feeling…
What could be a better snack then something high in protein, low in calories, easy…
Anyone who is into bodybuilding, or even just training for specific goals and results, knows…
You’ve tried everything in the book, twice, and you still haven’t reached the fitness goal…
Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…
Plateaus suck. Plain and simple, they suck. You’re losing weight, getting results, and out of…
I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…
Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…
HIIT vs. LISS: Which Works Best and When To Use Them Introduction A common question…
Maktub – “It Was Written”. This is an Arabic phrase that’s used throughout the book,…
“The Macro Diet”…. Something I hear quite often, people are asking to get on the…
Heading into my first bikini competition I had at least one hundred random questions. Even…
As many of you probably know, the “Freshman 15” is very real. In fact, the…
1.) Water. I put this as number one because it is obvious but not done…
# 1 – I’m Ready To Get Fit! But Where Do I Start…? Most people…
When you think about hunger, what comes to mind? Pain in your abdomen or a…
What is the healthiest way to eat? What is the best way to eat to…
Inflammation is the leading cause of chronic disease in today’s society. Thankfully, there are various…
Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…
Over 15-million google searches tells us that this is one of the most commonly asked…
You just finished your workout—you’re semi-gassed out, sweating from head to toe, each of your…
Be You, Everyone Else Is Taken. I’m here to tell you that God put you…
Power List. One of the most SIMPLE things you can do to get more shit…
Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…
I get a ton of nutrition questions on a daily basis, but the topic that…
I received a question on instagram the other day that said, “What would be your…
Sometimes horrible things, like nightmares, can be a blessing in disguise. I had a nightmare;…
Do you workout fasted or are you one of those people who absolutely has to…
The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…
Do High Cortisol Levels Prevent Fat Loss From Occurring? [Research Review] Cortisol is a glucocorticoid…
“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…
Traveling while in the middle of working towards your fitness goals can be stressful for…
That’s a bold statement… the world’s GREATEST morning routine. But in all honesty, I truly…
What If You Couldn’t Fail…? I was asked this question recently and it literally stopped…
For the past 6 months, I’ve been infatuated with CrossFit. And when I say CrossFit,…
Win The Rest of 2022, By Doing This. I think most people fail to reach…
As a reader of my blog, I can assume your goal is to look, perform,…
Low Carb Diets… I’m not a fan. Just being honest. Why? Well, let me give…
How to Intensify Your Workout: 7 Proven Training Techniques What happens when you feel your…
My goal with this blog, is to bring all of “The Beginner’s Guide” videos to…
After reading the title your problem wondering, “What in the hell will Boom Boom be…
What else goes into weight loss besides eating well and exercising? In reality, there are…
Are you doing everything in your power to be the best you possibly can be?…
10 Ways To Boost Metabolism & Burn MORE Fat 1.) Drink More Water. – A…
Each month I will cover a few of the top research articles on nutrition, training,…
Todays post is all about the most important question we need to ask ourselves on…
WTF is President’s Day…? Yesterday, one of my employees texted me asking if we had…
Don’t Live With “What If’s” If you ask any person who is over the age…
When I reflect back on all that I’ve been through in this lifestyle of…
Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…
Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…
Many guys (and even gals) who are into strength training switch off when they hear…
What’s better – Resistance Training or Cardio, ending the debate once and for all The…
Injury prevention is something I’ve had many people ask me to write about, and I’ve…
Today I am going to start a battle of food! Hopefully I can answer many…
This article is a dive into the science of volume for optimizing hypertrophy. I encourage…
Fat Burning Supplement Stack Table of Contents The Ultimate Fat Burning Supplement Stack Create…
Training Intensification Tip Part 1: Supersets Intensification techniques, also known as advanced techniques, are a…
The Only Person in Your Way, is YOU. There’s so many of us who want…
Nutrition periodization is something that I’ve been passionate about teaching for a long time now….
So we talked about sleep and why it directly links to your results in the…
People want to lose weight as fast as possible, but at some point it becomes…
A lot of people get confused about or over think their cardio/conditioning. This could be…
“You practically live in the gym, Cody. And even when you’re not literally there, you’re…
If you’ve been reading my work for a while, you’ll have realized by now that…
Why You Should Hire An Online Fitness and Nutrition Coach First and foremost, it should…
Wow… I have a lot of respect for bodybuilders, bikini and physique competitors. Well, I…
I’m going to dive into the exact process of getting my man shown below, Jeremiah,…
I honestly can’t believe that just over a year ago I was going hard in…
The second I finished my “46 Tips to Build More Muscle” blog, I knew I…
I know the title of this article is a little harsh, blunt and “in your…
You should love how you look! I saw a picture that was taken of me…
Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…
To Individualize what you do, is not only the most optimal way to see results;…
Yes, I love weight watchers. And no, this is not a joke. What most people…
Supplement Guide Table of Contents What Is A Lean Bulk? What Is Dirty Bulking? Who…
For a chance to start your 30 day transformation, visit the links below! The 30…
When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…
If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…
I actually couldn’t believe the result when this study came out… But when I really…
FULFILLMENT > satisfaction Something I’ve always struggled with is not being satisfied with anything… I…
“A Nutrition Plan For Real People”…. (Podcast Interview with Gene Fox of Hefty To…
Have you quit yet? It’s February 1st today… So that means you need to audit…
“Some races are lost with a 0.05% difference, sometimes less. In a lot of sports,…
Reverse Dieting… This is a really hot topic right now, but why? What’s the ACTUAL purpose…
I’m a trainer at a gym (the best gym in state… just sayin’), I am…
Week 7 is complete, week 8 is here and my physique show feels like it…
Losing weight fast is a very popular topic in the fitness and nutrition industry….
The biggest question I get with this subject is obvious, “Do cheat meals/days actually work?!”….
Aging healthy, happy and with grace. Isn’t that what everybody wants? Many people think that…
That’s a question I get quite often inside of our coaching practice and rightfully so,…
Overcoming resistance is success, period. To achieve a result, we need to overcome resistance. And…
What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…
9 Habits That Increase Dietary Success When it comes to ACTUALLY seeing success from your…
2 Ways to Make Your Diet Easier & More Successful 1.) TRACK WHAT YOU EAT!…
I wrote an email for my subscribers the other day called “White Noise”. It went…
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT) Training intensity is more than…
Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating…
This is a question that I personally have had to ask many clients, even myself…
Kale, chia seeds, berries… Most of us have heard these and other foods called “Superfoods,”…
How To Get 6-Pack Abs Table of Contents How To Get 6-Pack Abs 1….
Today, you will learn 5 ways you can burn more fat on a daily basis……
Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…
Love posting a status asking what y’all want to read about and getting TONS of…
How To Track Macros When Eating At Restaurants Table of Contents How To Track…
We’ve talked about periodization a few times prior to this post on the BBP blog,…
“Productivity is never an accident. It is always the commitment to excellence, intelligent planning, and…
After reading the title I’m sure your all a bit confused, why would you train…
Use Doubt As Fuel, Not Hydroxide. Do you know what hydroxide can do to your…
Do the things I’m going to share with you in this article today, and…
If you take offense, you probably don’t take action Nothing is going to slow you…
THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of. I had…
They’re Tools, Not Time Machines! “Tools and time machines…? What the hell are you talking…
In honor of the one of the greatest hip-hop artists to ever touch the…
The New Year is upon us, which means its resolutions time. Many people think it’s…
Why Killing Yourself In The Gym Might Be Killing Your Progress (and Wrecking Your Hormones)…
What to eat, how much to eat, timing what you eat, and then actually seeing…
Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…
Recovery… The least sexy topic in the industry? The most misunderstood topic in the industry?…
I am officially six days away from the half way marker of this 12-week journey……
If you follow my blog pretty consistently, you’ve probably been noticing that I have been…
Research Review #8 Brandon Roberts, Ph.D., CSCS Chief Science Officer Study #1 Title: Wearing of…
Let’s talk about finishers. First – what exactly IS a finisher? You can’t beat the…
Can you seriously lose 8-10lbs in 6-8 weeks, without destroying your hormones and binge eating…
Self Limiting Behaviors. Hey… You or someone you know NEEDS to read this. So please,…
As a huge coffee lover, I’ve decided to take some time today to stand my…
Today I read a story, the kind of story that makes you stop, shut…
Week 4 has begun! That means I got through the first quarter of the game,…
Don’t avoid difficulty, accept it. I just started my diet a couple days ago, to…
When it comes to creating the lean body we all want, the ultimate goal is…
Ready, Aim, FIRE. Repeat. I’m going to keep this short and sweet today. There is…
Stubborn Body Fat – AKA Our Biggest Enemy. You know… Spare tire, love handles, hips,…
Five weeks of serious CrossFit action coming at us as we’re only a month away…
Reverse Dieting is a subject that gets talked about A LOT… and for good reason….
Proper, healthy sleep is critical in our body’s ability to recover from the daily challenges…
You’re reading this because you feel skinny, unathletic, weaker than you should be, or as…
Raise your hand if you’ve ever had someone tell you how amazing Intermittent Fasting is? …
Habits and Addictions Are The Same This is crazy, but did you know that less…
“Can’t I just eat ‘intuitively’ and lose weight?” I have been asked this too many…
Cultivate Your Power Tribe. I’m really struggling to find the words for this daily dose……
The Gardener. What does a gardener and a champion have in common? A Prolific Sense…
Cardio vs. Lifting. Which is better for fat loss or improved body composition? As with…
So many people have a confusion towards carbs and don’t know how to treat…
Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers…
One of the biggest struggles for me when I started “Dieting”, I hate that word…
Watch the video below to get access to an exclusive functional hypertrophy training program [for…
Whenever I get questions about supplements it always makes me laugh because it leads to…
Following a diet can be hard – psychologically, physiologically, and physically. Meaning, the diet is…
A “Reverse Diet” is a HOT TOPIC in the nutrition space… and after the article…
When it comes to increasing muscle mass and getting stronger, there are a number of…
Let’s talk Protein. Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by…
Two weeks down…. Only ten more to go. Damn… TEN?! I think time has slowed…
Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…
“So what is the best diet?” A question I’ve heard many times and if you…
So many times we, yes I’m including myself, want to add all the little…
This article does not contain medical advice. If you are experiencing symptoms of amenorrhea, please…
The Pursuit of Fulfillment Someone asked me on my IG story Q&A the other day,…
How To Use TDEE and BMR Calculator To Lose Weight BMR (Basal Metabolic Rate) and…
Almost 20% of people in Europe and the US work in scheduled shifts (shift work).1…
These past few weekends I have had the opportunity to learn and hang with some…
Have you ever been inspired by someone? I mean like, truly moved and motivated to…
Seems that in today’s society, specifically the dieting world, you need to be in part…
Things that take hard work, scare you quite a bit, push you further and harder…
We live in what feels like the peak of a fad diet culture, where media…
I think everyone, at least once within his or her training history, has been stuck….
“SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!” I committed to a handful of habits for…
LESS THAN 2 WEEKS OUT!!!! Wow…. I think it finally hit me that I will…
Caffeine can help you burn fat… But wait it can mess with your adrenal glands……
So you’re growing a human (or maybe thinking about growing a human) and therefore, you’re…
When we talk about “Easy Wins” and “Healthy Lifestyle”… We need to discuss routines and…
Your Circle Determines Your Growth If you’re a hip-hop fan, you probably know of Nipsey…
Progress is made at the speed of trust. This one BLEW OUR MINDS this week….
The supplement industry is MASSIVE. In fact, it’s currently a 36.6 Billion Dollar Industry. Crazy,…
Coach: “Alright! Day 1 starts tomorrow! I got your nutrition prescription as well as a guide…
One of the biggest mistakes I see in the training world with clients… is training,…
How To Turn A Bad Day Around I had a pretty shitty day today. Yesterday,…
Do you ever read media titles that say things like, “Eat Salmon to burn MORE…
Why I’m not losing any weight… This is me being totally transparent… And my nutrition…
Redirect Your Impatience. My daughter is about to turn 4 next month and she has…
Being awesome is to say the least, well its awesome. So in my opinion everyone…
Organic food…. Is it worth the extra money? Will you get sick and diet if…
Intermittent fasting has been expanding in popularity right now more than ever and tons…
What do you stand for? No really, don’t just read that… Ask yourself and seriously…
Your efforts need to match your goals. I attended a webinar recently and the speaker…
What is Protein Powder Good For? Intense workouts cause damage to our muscles and we…
Self-Made is Made Up. If you’re a hip-hop head (i.e. someone who loves rap music),…
Plateaus suck. We’ve all been through them, some of us break through and others don’t….
Creatine Monohydrate… might just be our favorite supplement. Why? Well, because we can recommend it…
The 1RM (One Rep Max) Calculator An Introduction To The 1RM Calculator (One Rep Max) …
Have you ever wondered how some people seem to effortlessly follow through with their workout…
So here’s my take on the “Clean Eating” diet… It can make you fatter, not…
You scroll through your Instagram and you read a post which says “Could your hormones…
The liver is the main organ in charge of detoxification. It constantly “clears out” toxins…
Carbs, carbs, carbs… love them or hate them they’re a topic to discuss because they’re…
Every detail matters. I’m writing you from my hotel room, here in St. Louis, while…
The reason I’m writing this is simple… I kind of hate the supplement industry, to…
First, let’s define hypertrophy and why you may want to strive for it: hy·per·tro·phy /hīˈpərtrəfē/…
ACTION > motivation Pablo Picasso has by far one of the best quotes of all…
I’m just over 2 weeks away from my first physique competition and the closer I…
Everyone always wants to know, “What’s the absolute best way to burn fat?!” And I…
“Biofeedback…? What exactly is that and why should I care about it?” Biofeedback – a…
Warming up for a strength training session is often a boring, yet unbelievably critical, task…
*Note from Brandon: if you want to learn how to interpret research go read each…
What is Body Positivity, Really…? Body positivity… This is an interesting topic. It’s actually a…
Pinch me, I think I’m dreaming!! – The first time I read that I can…
Alcohol… Whether it’s Monday Night Football, summertime BBQ’s, date night with your wife, or just…
Being in the fitness industry I get a TON of questions about just about everything,…
With the increasing popularity of the topic ‘hormones’ the thyroid gland has also received more…
There are 4 key parts of health and longevity promotion and today we are discussing…
For many reasons, everybody should aim to train like an athlete. First of all would…
A recent study showed that keto doesn’t work like many people once thought it did……
Crucial conversations. This is the title of a book (i.e. Crucial Conversations) that I’ve read…
Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…
Low back pain is probably one of the most common issues of pain within the…
Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…
Your Time is Worth More Than Money. I’m the type of person who values his…
No Fluff, Just Planning + Execution. I’m going to keep this short and sweet today….
There is no “Best Exercise”, just like there is no “Best Diet”. That’s just the…
Quick results are a lie. I’d have you consider that success isn’t an easy game…
Nutrient Timing – Here’s what you need to know: • Calories in vs. calories out…
Turkey Day is upon us and if you’re as excited as I am, then you’re…
SIMPLICITY > complexity. Have you ever noticed that successful people are always telling you to…
It’s tough for us to say, but we will all someday be dead. Finished. Non-existent….
Watering Your Lawn While It’s Raining. Have you ever heard this analogy? Or even worse,…
What is Mobility? If your goal is fat loss, you NEED to incorporate mobility…
At some point in your training, the basics just get boring. Let’s face it. 5×5,…
For a printable version of this, for you to keep, click here .
6 Quotes + 3 Steps To Supercharge Your Monday Today, I need to bring some…
Getting stuck into a dogmatic approach or claiming a “camp” with your nutrition, is dumb….
Last week I was Resurrected, which technically means being raised up from the dead……
What is Training Periodization? Periodization is the manipulation of training variables over time to reach…
ACTION → RESULTS → MOTIVATION Want to know how to unlock unlimited motivation…? Take action…
Fuck mediocrity. Look around. At each area of your life. Your body. Your mind. Your…
We covered probiotics a few weeks ago, which just barely scratched the surface of gut…
Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…
Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…
TRY HARDER. Try harder. Period. And I should just end it here. Because honestly… why…
For as long as man has been around people have always said how important sleep…