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Client Case Study: 8 Months To Get Shredded

April 15, 2019
Written by Cody McBroom

I’m going to dive into the exact process of getting my man shown below, Jeremiah, absolutely shredded for his photo-shoot.

Hanging toes to bar
Abs are made in the kitchen…. 😉

And even better, I’m going to explain how he is reverse dieting, now, and sustaining a lot of the results he saw in this 8-month shredded transformation (I say “a lot of…” because staying this lean year-round, isn’t smart for health).

THE DIET BEFORE THE DIET

 

Before and after picture of client, Jeremiah
Before/During/After

This is a fundamental stage that all diets should have within them; it should just be a part of the process – yet 75% of people dive into a diet aimlessly without considering how you’re preparing to go into the diet.

What do I mean by this? Let’s dive into the explanation here…

Dieting is a stress. This stress is hard on your body, but that’s ok – we know this. It’s part of the process because stress leads to adaptations and adaptations are what we’re after; i.e. more muscle, less fat.

The problem with this equation is that often times your body is not ready to handle that stress load, because you currently have other stressors in your life – things such as work, relationships, finances, injuries, gut health, emotions, etc… All these stress compound on the nervous system, though. So if we just keep compounding them up, piling them higher and higher, we end up in what we call a ‘Recovery Debt’. This is where your recovery demands outweigh you recovery abilities.

So how should you prepare? Like Jeremiah did. With a maintenance phase.

Before diving into a diet, you should probably not have been already dieting and if so it should have been a very mild diet; this is where Jeremiah was at prior to us starting this journey.

Purposefully staying at maintenance level calories (not in a deficit).

Prioritizing psychological relaxation and stress relief (being social, having fun, not letting the diet over take him).

Pursuing muscle growth and strength gains (he wasn’t doing a bunch of cardio – if any at all – because he was aiming to BUILD).

This is a pretty ideal situation, because when he came to me he was NOT over worked, stressed, trained, or dieted. He wasn’t in a caloric deficit or stressing his body by actively trying to lose fat; he was at maintenance-level calories.

This is the diet-before-the-diet. It’s the maintenance phase that everyone should be periodizing into his or her year of body composition changes.

This is where you earn the right to diet; it’s your buy in.

The reason I’m spending all too long repeating the fact that you should have a maintenance phase prior to dieting, is because too many people come to us for help that are not in a position to reach their goals. And that’s sad, because I want to get them to their desired outcome more than anything!!

But if we do not create an optimal environment to achieve fat loss, fat loss will not be achieved at all.

In fact, you’ll dig your hole even deeper and make it even harder to come out of. Spending time dieting when you’ve been in a chronic deficit or too recently dieted, leads to no progress made, more metabolic adaptations and muscle loss, and spinning your wheels for weeks and weeks on end.

So instead of all that, just spend time maintaining, too.

THE INITIAL PRESCRIPTION

June 2018 March 2019

Yes, 9 full months.

May seem like a long time to diet or adhere, but there’s no correlation between the successes Jeremiah has seen and the timeline he committed to. It’s a PROCESS.

Month 1:

This is our diet-before-the-diet phase. Like I mentioned before, he did his diligence of preparation prior to even seeing me, which helped 10 fold. But I still used a full month of “priming” or “building the foundation” you could say, because we have a long road ahead which means we need to get consistent before we cut calories.

So the first adjustment was NOT a drop in calories but a shift in macros.

He came to me eating just under 3,000 calories. He had already dropped some weight by doing this, too. See he started with the very basic fundamentals long before he hired me on.

Started removing processed junk, moving more, sleeping better, drinking less alcohol, training a bit more seriously, and eventually started tracking his macros.

Just so I can give you some context, here’s Jeremiah “before the before”:

Before the before picture
Jeremiah Before Starting His Journey To Shredded

And I hope this picture also shows you what’s possible, because the person in the photoshoot compared to the person right here – is so unbelievably different, it’s insane. But that’s the reality of what’s possible if you put your mind to it.

So, because he was already on a solid path but wasn’t yet a seasoned vet at consistently adhering to a set of macro targets – we started there.

I actually added a little bit of calories, less than 100, in order to bring his protein up and get him to 2,965 total calories per day.

The reason I added calories was because I wanted to add some protein into his diet and even though that was an addition to his current intake, it would not act as a surplus because protein has a very different affect on and in the body. It’s damn near impossible to store as fat, especially when staying at or below the 1.5g per lb range.

So, having Jeremiah at a starting weight of 215lbs, we tweaked his macronutrient ratio a bit and dialed him into the following targets:

2,965 Calories (His True Maintenance Caloric Intake)

225g Protein (Just Above 1g Per LB)

325g Carbs (Plenty To Support Training)

85g Fat (More Than Enough To Support Physiological Demands)

EXPLANATION:

I did not want to cut calories yet, let’s get consistent and build a solid base before going into this cut. That’s going to support his metabolism, hormones, performance, muscle mass, and adherence going into this diet. It will also allow my future adjustments to be more accurate, because tweaking macros that you’ve been very inconsistently hitting does nothing for success.

I set protein a bit higher than “research” shows because in my experience of coaching for 8 years, this just works! I like to set protein between 1-1.2g per lbs in a lot of situation when we’re going into a diet, for purposes of satiety and muscle maintenance mainly. Read THIS ARTICLE to learn all about protein, though.

I set his ratio of carbs and fats specifically for the purpose of having fats at just above the minimal amount needed to support his physiological demands (hormones/nervous system), to allow more carbs. The reality is, performance and muscle maintenance will be higher when dieting on more carbs – read THIS ARTICLE to learn all about that, though. I’ve found GREAT success in my clients who diet down to lower body fat levels on a higher carb approach and when Jeremiah came to me and said he wanted to look shredded for a photo-shoot, I knew that meant having very visible muscle definition, too. In my experience, a low carb diet just doesn’t support that look/outcome.

Once this was all prescribed to him, we road it out for a full month. 4 Weeks to build consistency before we tweaked a single thing.

Month 2:

Don’t worry, these ‘month-by-month explanations’ will get shorter, you won’t be here for 2 hours trying to read the entire transformation process. The first month is paramount in any client’s journey – so I had to do this article justice and give plenty context so you understand how important it is to set yourself up for the long run.

At this point, Jeremiah had already dropped about 2lbs. His weight fluctuated between 212-215, which is very common given stress levels, hydration, sleep and training vary across the days and weeks – we can’t expect to have an exact number that stays linear across every day of the week.

This is exactly why we weigh in every single day, and then take the average weight at the end of the week. It shows us fluctuations, which we can correlate to different stressors or variables – a huge piece of mind. Whereas if he weighed in once, saw that he just worked hard and focused diligently for 4 full weeks and saw ZERO scale progress… he’d be frustrated!

Instead, we have lots of data that shows on average he did drop 2 lbs., his training has improved, and his physiological biofeedback has stayed very positive (big accomplishment on a diet). With all this data, we avoid frustration.

*Note: Another great reason to weigh in frequently is accountability. Studies show that the majority of people who experience big weight loss transformations and keep the weight off, long term, weigh in multiple times per week.

Now, we don’t use this strategy with everyone we work with here at BBP because we understand that for some – such frequent scale readings can cause more stress than relief. But when we can, we do – because it works.

Now, Jeremiah is 2lbs down and feeling awesome. But he’s ready to start picking things up and so am I. This is where our first adjustment came in, where we cut about 7.5% of his calories from a combination of both carbs and fats.

2,855 Calories (110 Cal Drop)

245g Protein (He Was Hungry, Often, So We Added 20g)

300g Carbs (25g Drop)

75g Fats (10g Drop)

EXPLANATION:

7.5% is a SMALL adjustment, but why make a big one? I’ve been working with Jeremiah for 1 single month at this point and I do not truly know how his body works with macro and caloric adjustments.

Now, 10+ months later, I know very well how his body works and can make an adjustment to his macros with almost exact predictability on what will happen. But that’s the power of working with a coach long-term.

7.5% is dead center of a minimal effect dose adjustment, minimal being 5-10%.

This is tiny, but in many people it’s enough to shift things and get the body burning fat again (or to begin doing so in the first place).

For some, this is too small. There’s a very interesting individual difference person to person when it comes to adjusting calories and the truth is, people are typically polar opposites with this. They either need an aggressive cut to their calories (say 15-30%) or they can get by time and time again with the minimal effective cut (5-10%).

The best thing to do? Start with the minimal, because why would you pull 20% if 5% will do the trick. Same reason you’d add 1 session of 30 min LISS cardio before you’d jump to daily cardio.

We took his calories via carbs and fats because a.) you never pull from protein, we need that static throughout the entire diet to keep muscle maintenance at an all time high, and b.) because a balanced approach just worked best with HIS personal preference or adherence. I could have taken the entire 110 calories from carbs or fats, but doing an even split simply allowed his adherence to be most consistent.

Adherence is the #1 priority in the dieting game.

Month 3:

Almost exactly 1 month later, we made another adjustment. If you saw his metric tracker, that showed all his weekly data on it, you’d see that his weight didn’t budge for 2 full weeks after the last adjustment.

2 FULL WEEKS… we just waited, patiently.

Why? Because I had a feeling.

Yep, no science here – just coaching experience and gut feeling. But this is the art of anecdote and one of the things that comes with years and years of coaching people to their leanest physiques.

You just know things and with Jeremiah, I knew we didn’t need to pull more calories quite yet. I’d even venture to say that at LEAST 50-60% of the time, this is the case. You wait at least 2 full weeks before adjusting again because the body is such a complex thing, it simply takes time to adapt, adjust and progress. So instead of jumping to conclusions, give the adjustment time to settle in.

*Note: Another reason things may not shift right after an adjustment is because you are human! It takes time for YOU to adjust to the new plan, hit the macros with precision, and begin to truly be consistent with the new numbers.

2 more weeks later, we saw another 5lbs drop. Crazy, right?

2 weeks of nothing, then 2 weeks later he drops 5lbs of fat. I told you, his body was holding onto something.

At this point I did decide to make another adjustment, simply because we needed to keep the train rolling at a good pace since we had a timeline for his goal and it’s always best to be ready ahead of time.

2,855 Calories

245g Protein

300g Carbs

75g Fats

[NO ADJUSTMENT]

CARDIO: 3 Sessions of 20 Min LISS (~60-70% of Max HR)

EXPLANATION:

We’ve adjusted calories once, he has yet to do any cardio – just the 4x a week training program he’d been following from The Boom Boom Elite Membership Site (a lot of our most successful clients, do a combination of the membership training as well as Nutrition Coaching – this combo is ideal).

So I asked him, first, “Jeremiah, would you be more consistent if we added a little cardio or if we pulled a little more calories?”

His answer, “Cardio, without a doubt. Love my food man haha.”

His exact answer ­

So why would I pull calories? Adherence is the #1 priority, remember?

So we added the minimal effective dose, for him. Each session was enough to get a good amount of expenditure, but not long enough to be overly draining or negatively impactful. We added 3 sessions because I felt that was the minimal effective dose in order to actually see a significant change – I’m not going to add cardio without it WORKING, otherwise it’s just like traffic… slow and annoying as hell.

Month 3.5:

2 Weeks after adding cardio, Jeremiah dropped another 2lbs. So he’s averaging 4-5lbs per month at this point, which is the ideal amount for him – 0.5-1% of bodyweight per week is always my standard recommendation.

So we’re right on track, but things were slowing down again so it was time to make an adjustment again.

At this point we’re about 4 months into coaching and almost 3 full months into a “diet” or deficit.

2,655 Calories (200 Cal Drop)

245g Protein (Same)

250g Carbs + 1 Refeed Day @ 350g (50g Drop + Refeed Added in)

75g Fats (Same)

CARDIO: 3 Sessions of 20 Min LISS (~60-70% of Max HR)

[NO ADJUSTMENT]

EXPLANATION:

At this point, I wanted to make a more aggressive adjustment. Not because he wasn’t progressing but the longer we’re in a deficit, big or small, the more physiologically taxing it becomes. So we want to keep things moving along at a decently fast, but also steady and sustainable, pace.

We pulled 50g of carbs, which was another 7.5% drop. So mild and “minimal effective dose” pull, but we did it purely from carbs and in my experience, taking 50g of carbs in one adjustment can make a big difference on body composition.

While doing this, I made sure to add in 1 refeed day and if you noticed – this was the first at all. That’s not common for most, to not add a refeed day until so deep into things. But the reality is, fat loss is a caloric equation and a refeed would have simply made the caloric equation harder to make progress with.

By adding a refeed, his weekly calories would’ve been higher and that would have led to a lesser deficit and lesser progression week to week. Because of that AND because he had PLENTY of carbs to fuel his glycogen and metabolism (we started at 325g), there was just no need for a refeed day.

But as we pulled and got lower, I added it in to give his workouts a bit more glycogen to use (better pump), possibly aid in some recovery from the training we were doing, and of course just give him a psychological break. This refeed wouldn’t boost hormones like many people believe, because it was simply too short. We’d need a solid 48-72 hours of refeeding minimum in order to stimulate a hormonal response.

Month 4:

He’s down another 4lbs since last adjustment, which means we’re exactly on schedule with his cutting progress. But again, we have a timeline so adjustments are coming soon (we’re just passed month 4 at this point).

The problem with me making an adjustment at this point is that we’re about 16-18 weeks into this diet. He’s felt a little sluggish in the gym, he hasn’t’ slept as well based on his client check in forms, and he’s definitely feeling hungry. This all added up, means motive is dwindling away and it’s only a matter of time before this starts to get a bit overwhelming.

With 5 months left, aka plenty of time to make progress, I decided NOT to make any caloric adjustment downward and instead implement a full diet break.

We spent 7 full days eating at maintenance calories:

2,875 Calories (His NEW* Maintenance Caloric Intake)

245g Protein (Same)

325g Carbs (Back To Original Carb Intake)

75g Fat (Same, Because His NEW Maintenance is Different, Than The Start)

EXPLANATION:

After a full week of eating at his new maintenance, he was a different human being!

Motivated, getting pumps again, sleeping like a baby, and far less stressed out.

And based on all his biofeedback improvements, we knew it was a good time to start dieting down again and moving forward with his deficit. His body was actually ready for it, again.

This is a long game strategy that works wonders for being able to actually sustain a nutritional plan and to see continual fat loss progress. What point in the journey you place this in, is extremely individual. Check out THIS ARTICLE to learn more on Periodizing Nutrition.

During this diet break, he lost 1lb. This is how I know his body was just holding on, being stubborn, and likely just a bit over stressed. He more than likely had a drop in cortisol when we increased calories and it gave us a “whoosh effect” in a way, where the weight just finally drops.

Now it’s back to the game plan again…

Month 5-6:

We didn’t touch a thing.

Literally. 8 weeks of progress without a single adjustment needed.

2,655 Calories (Same)

245g Protein (Same)

250g Carbs + 1 Refeed Day @ 350g (Same)

75g Fats (Same)

[NO ADJUSTMENT]

CARDIO: 3 Sessions of 20 Min LISS (~60-70% of Max HR)

[NO ADJUSTMENT]

EXPLANATION:

He was losing again! The diet break worked, so why drop if we don’t need too? The goal will always remain to lose weight at the right pace while eating as many calories as possible. This leads to less metabolic adaptation and more muscle maintenance, which are the 2 biggest priorities while dieting and chasing an aesthetic physique.

So since the diet break, he dropped another 8lbs., which for Jeremiah is A LOT.

We’re now at 197 lbs., which is looking pretty solid – but still some more shredz to chase prior to the actual shoot.

Progress photo month 5 or 6
Progress Photo, Month 5 or 6

Month 7-8:

Once again, very minimal change was needed – but we did make a couple adjustments and they were adjustments that I don’t always recommend other people use, at least not simultaneously.

See most of the time, we want to make one single adjustment and see it go to work. Not make multiple and not know what actually worked.

But again, years of experience will give you insight into when this is acceptable.

First of all, I knew that both cardio and macro adjustments have been working really well. Staying in the 5-10% range of adjustment showed progress, kept him consistent with adherence, and still allowed good training.

Second of all, low intensity steady state cardio worked really well to shed a few extra lbs. for him over the course of a couple months. Not a ton, but plenty in this situation.

I needed to ramp things up, because we have about 10 weeks left to really look shredded like he wanted to look.  And the following adjustment, WORKED. Jeremiah lost a total of about 10lbs in this period of time.

2,610 Calories (Dropped 45 Cal Daily, 1,140 Weekly)

245g Protein (Same)

250g Carbs + 1 Refeed Day @ 335g (Dropped The Refeed by 15g)

70g Fats (Dropped Fats by 5g)

CARDIO: 3 Sessions of 30 Min LISS (Added 10 Min Per Session)

EXPLANATION:

Another small macro adjustment because I know it works with his body and a small bump up in cardio, which I know will be a bit more effective than meets the eye. Adding 10 minutes per session doesn’t seem like much but at this point we’ve done such minimal cardio, it’ll impact his physique quite a bit.

Months 8-9:

The final weeks is where we took a shotgun approach, this is where the grinding begins.

The reality of getting absolutely shredded, is that it does take a pretty aggressive approach most of the time and you will be in a decently big deficit, be that from calories being low or cardio being high – or a combination of both.

We’re also approach unsustainable waters, meaning we do not expect him to sustain the physique he’ll achieve. Close to it? For sure. But peeled like he was for the shoot, no chance in hell. It’s just not healthy nor easy to adhere to.

2,395 Calories (Dropped 215 Cal Daily)

245g Protein (Same)

230g Carbs + 1 Refeed Day @ 315g (Dropped Carbs by 20g)

55g Fats (Dropped Fats by 15g)

CARDIO: 5 Sessions of 30 Min LISS (Added 10 Min Per Session)

EXPLANATION:

We added a full hour of cardio and dropped carbs by 20g, fats by 15g. This is A LOT and will take a big hit. We did this over 2 different adjustments over the course of multiple weeks, so there were 2 moves to get to this point. But nonetheless, we had to dig.

I decided to cut more fats from his intake than carbs for the simple reason as to he is interested in keeping as much muscle as possible and research has shown this may be the most optimal route in doing so, a high protein/carb approach while keeping fats to the minimal range (just enough to support hormones – they’ll take a hit regardless, though, when in a calorie deficit).

He dropped another 4lbs here, in this 1-month period.

Now he is hovering between 182-184lbs on a weekly basis, which is massive from his starting weight of 215lbs (roughly 33lbs lost).

The Final Week:

We treated this much like a peak week in bodybuilding, so although I can’t give you specific details since he is a specific individual who you’re not (everyone is different) – I can give you some insight into the principles I implemented into his week to ensure he looked shredded for the camera.

Dropped carbs significantly at about 5 days out.

Dropped fats about 10-15g lower than normal, just to keep calories very low and to speed up digestion of the carbohydrates we’re timing in his week.

Slowly tapered carbs downward until 1 day out (about 50% of normal intake), where we finally drove his carbs up to refeed levels the day prior (for him, 300g).

We consistently spread protein out across his meals, every day, eating about 6 meals per day all week.

We were very rigid with his food choices, something I do not promote for sustainable dieting; however we needed digestion to be spot on with him day of the shoot, so he didn’t look bloated in front of the camera.

We didn’t mess with water or sodium levels, we stayed consistently hydrated.

THE FINAL RESULT:

The final result
The Final Result…

Remember that Jeremiah had the goal of getting completely shredded.

Leaner than he knew was possible for him.

This isn’t always the goal for everyone we work with, nor should it be. Usually it’s a goal of getting to your most sustainably lean physique – for him, which was 6 months in. He was REALLY lean, looked absolutely amazing, and wasn’t dieting at a level that was unsustainable.

But it just goes to show; consistently being precise, adherent, and able to track your individualized data along the way can build you a body you never knew was possible.

And there was beer, socializing, and some off days involved in this prep. There always will be and there always SHOULD be. That’s not something that holds you back if you have accountability and proper guidance along the way.

The biggest key, is consistency and commitment to a long timeline.

He committed to 9 months with me and he was rewarded for it. Click Here Now to Start Your Transformation – Get a FREE Call with a Coach to Understand How YOUR Best Body Ever Could Be Built.


Cody McBroom is owner and head coach of Boom Boom Performance. He’s a Strength Coach and Nutrition Expert located in Seattle WA. He coaches people in person and online, now internationally. His passion is helping individuals changing their lives through body composition transformation, as well as creating content across all platforms to help individuals and other coaches learn more about training and nutrition.

CLICK HERE TO APPLY FOR COACHING WITH CODY.

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Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype?

Can you seriously lose 8-10lbs in 6-8 weeks, without destroying your hormones and binge eating…

Nutrition
[Daily Dose] You can’t win, if you’re afraid to lose.
Daily Dose
[Daily Dose] You can’t win, if you’re afraid to lose.

You can’t win, if you’re afraid to lose. This actually comes straight out of a…

Daily Dose
Understanding Gut Health (How Your Gut Determines Your Health)
Nutrition
Understanding Gut Health (How Your Gut Determines Your Health)

We covered probiotics a few weeks ago, which just barely scratched the surface of gut…

Nutrition
[Daily Dose] Patience, Persistence, & Positive People.
Daily Dose
[Daily Dose] Patience, Persistence, & Positive People.

Patience, Persistence, & Positive People. If there was ever a formula for success… this is…

Daily Dose
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)
Training
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)

Cardio is something that most of us avoid, some of us hate, and very few…

Training
[Daily Dose] What is Body Positivity, Really…?
Daily Dose
[Daily Dose] What is Body Positivity, Really…?

What is Body Positivity, Really…? Body positivity… This is an interesting topic. It’s actually a…

Daily Dose
[Daily Dose] Self-Made is Made Up.
Daily Dose
[Daily Dose] Self-Made is Made Up.

Self-Made is Made Up. If you’re a hip-hop head (i.e. someone who loves rap music),…

Daily Dose
7 Most Frequently Asked Nutrition Questions
Nutrition
7 Most Frequently Asked Nutrition Questions

# 1 – I’m Ready To Get Fit! But Where Do I Start…? Most people…

Nutrition
8 Ways To Instantly Sleep Better
Lifestyle
8 Ways To Instantly Sleep Better

Sleep… None of us “get enough” and we all want “more hours in the day”……

Lifestyle
Before and After, The Reverse Diet...
Client Case Study: Successful Reverse Diet (15 Month Process)
Coaching
Client Case Study: Successful Reverse Diet (15 Month Process)

A “Reverse Diet” is a HOT TOPIC in the nutrition space… and after the article…

Coaching
[Daily Dose] Fuck mediocrity.
Daily Dose
[Daily Dose] Fuck mediocrity.

Fuck mediocrity. Look around. At each area of your life. Your body. Your mind. Your…

Daily Dose
Keto: The Best or The Worst Diet For Fat Loss?
Nutrition
Keto: The Best or The Worst Diet For Fat Loss?

A recent study showed that keto doesn’t work like many people once thought it did……

Nutrition
Quinoa: The Ancient Super Grain Reborn in Modern Cuisine
Micronutrient Index
Quinoa: The Ancient Super Grain Reborn in Modern Cuisine

Quinoa, an ancient grain originating from the Andean region of South America, has a rich…

Micronutrient Index
What’s The Best Workout Split For You?
Training
What’s The Best Workout Split For You?

This is a VERY common question we get at TCM (what’s the best workout split?),…

Training
12 Reasons Strength Training Trumps Cardio
Training
12 Reasons Strength Training Trumps Cardio

90% of people who come to me expect that they’ll need to do a bunch…

Training
Can I Exercise with a Muscle Strain?
Science
Can I Exercise with a Muscle Strain?

Muscle strains seem to happen at the most inopportune time. They are a common injury…

Science
6 Reasons You’re Not Getting Results
Nutrition
6 Reasons You’re Not Getting Results

Most of us are doing many little things throughout the day and week that are…

Nutrition
Nutrition Periodization (The Revised and Simplified Guide)
Nutrition
Nutrition Periodization (The Revised and Simplified Guide)

Nutrition periodization is something that I’ve been passionate about teaching for a long time now….

Nutrition
13 Things That Make A Perfect Diet
Nutrition
13 Things That Make A Perfect Diet

There is no such thing as a “perfect diet”… Even though I did record a…

Nutrition
A Simple Guide To Women’s Health (FAQ)
Nutrition
A Simple Guide To Women’s Health (FAQ)

When it comes to writing nutrition plans, we at TCM believe that everyone deserves an…

Nutrition
5 Travel Strategies To Avoid Falling Off The Wagon
Lifestyle
5 Travel Strategies To Avoid Falling Off The Wagon

Travel is a part of life no matter if it’s for work or pleasure, with…

Lifestyle
[VIDEO BLOG] In Defense Of Rigid Meal Plans…
Nutrition
[VIDEO BLOG] In Defense Of Rigid Meal Plans…

Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers…

Nutrition
The Complete Guide To Dietary Fats
guides
The Complete Guide To Dietary Fats

Dietary fats are essential to give your body energy and to support cell growth, they…

guides
Pre | Intra | Post – Mastering Your Workout Nutrition
Nutrition
Pre | Intra | Post – Mastering Your Workout Nutrition

High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…

Nutrition
A man going trough his rever dieting documents on an iMac
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]
guides
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]

Reverse Dieting is a subject that gets talked about A LOT… and for good reason….

guides
The 10 Rituals For Better Living
Lifestyle
The 10 Rituals For Better Living

If you follow my blog pretty consistently, you’ve probably been noticing that I have been…

Lifestyle
Harnessing the Power of Antioxidants: Your Complete Guide
Nutrition
Harnessing the Power of Antioxidants: Your Complete Guide

Welcome to our ultimate guide to antioxidants. This is your go-to resource for everything you…

Nutrition
Intermittent Fasting and Time Restricted Feeding [Magic or Myth?]
Nutrition
Intermittent Fasting and Time Restricted Feeding [Magic or Myth?]

Raise your hand if you’ve ever had someone tell you how amazing Intermittent Fasting is? …

Nutrition
"Rich is not What you have, it’s Who you have beside you."
Lifestyle
"Rich is not What you have, it’s Who you have beside you."

Sometimes horrible things, like nightmares, can be a blessing in disguise. I had a nightmare;…

Lifestyle
50 Science-Backed Anti-Aging Strategies For Life
Lifestyle
50 Science-Backed Anti-Aging Strategies For Life

Aging healthy, happy and with grace. Isn’t that what everybody wants? Many people think that…

Lifestyle
[Daily Dose] Habits and Addictions Are The Same
Daily Dose
[Daily Dose] Habits and Addictions Are The Same

Habits and Addictions Are The Same This is crazy, but did you know that less…

Daily Dose
The Ultimate Fat Burning Supplement Stack (Backed By Science)
Fat Loss
The Ultimate Fat Burning Supplement Stack (Backed By Science)

  Fat Burning Supplement Stack Table of Contents The Ultimate Fat Burning Supplement Stack Create…

Fat Loss
Does Caffeine HELP or STOP Fat Loss?
Nutrition
Does Caffeine HELP or STOP Fat Loss?

Caffeine can help you burn fat… But wait it can mess with your adrenal glands……

Nutrition
High Carb Diets Work Better For Fat Loss Than Low Carb Diets
Nutrition
High Carb Diets Work Better For Fat Loss Than Low Carb Diets

What if I Told You That Science Says Low Carb Diets Suck…? ….for fat loss…

Nutrition
Does Periodization Matter For Hypertrophy Training?
Science
Does Periodization Matter For Hypertrophy Training?

What is Training Periodization? Periodization is the manipulation of training variables over time to reach…

Science
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?
Coaching
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?

“Can’t I just eat ‘intuitively’ and lose weight?” I have been asked this too many…

Coaching
7 Steps to a Stress Free Life
Lifestyle
7 Steps to a Stress Free Life

Stress is everywhere and within every person out there. Very few people are completely stress…

Lifestyle
[Daily Dose] Growth must be forced.
Daily Dose
[Daily Dose] Growth must be forced.

Growth must be forced. This is going to be short, to the point, and powerful…

Daily Dose
Being Real About CrossFit – The Good and The Bad
Nutrition
Being Real About CrossFit – The Good and The Bad

For the past 6 months, I’ve been infatuated with CrossFit. And when I say CrossFit,…

Nutrition
Low Calorie Foods That Fill You Up
guides
Low Calorie Foods That Fill You Up

When you think about hunger, what comes to mind?  Pain in your abdomen or a…

guides
5 Laws of Conditioning
Training
5 Laws of Conditioning

A lot of people get confused about or over think their cardio/conditioning. This could be…

Training
Cardio… what’s right, what sucks, and implementing it yourself.
Training
Cardio… what’s right, what sucks, and implementing it yourself.

Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…

Training
"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com
Nutrition
"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com

Getting stuck into a dogmatic approach or claiming a “camp” with your nutrition, is dumb….

Nutrition
Is Your Metabolism Damaged?
Nutrition
Is Your Metabolism Damaged?

Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…

Nutrition
[Daily Dose] Your Time is Worth More Than Money.
Daily Dose
[Daily Dose] Your Time is Worth More Than Money.

Your Time is Worth More Than Money. I’m the type of person who values his…

Daily Dose
What Do YOU Stand For?
Lifestyle
What Do YOU Stand For?

What do you stand for? No really, don’t just read that… Ask yourself and seriously…

Lifestyle
EPISODE 9: Associate Pain vs Pleasure to Commit to Success
Nutrition
EPISODE 9: Associate Pain vs Pleasure to Commit to Success

Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…

Nutrition
Practical Experiences and Applications Of Intermittent Fasting
Nutrition
Practical Experiences and Applications Of Intermittent Fasting

Intermittent fasting, time restricted eating, carb fasts, water fasts, 24 hour fasts, multi-day fasts… There…

Nutrition
7 Reasons You’re Not Losing Weight
Nutrition
7 Reasons You’re Not Losing Weight

I wrote an email for my subscribers the other day called “White Noise”. It went…

Nutrition
[Daily Dose] Progress is made at the speed of trust.
Daily Dose
[Daily Dose] Progress is made at the speed of trust.

Progress is made at the speed of trust. This one BLEW OUR MINDS this week….

Daily Dose
Top Strategies For Mastering Your Meal Prep
Nutrition
Top Strategies For Mastering Your Meal Prep

When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…

Nutrition
The Beginner’s Guide Series [ALL VIDEOS]
Nutrition
The Beginner’s Guide Series [ALL VIDEOS]

My goal with this blog, is to bring all of “The Beginner’s Guide” videos to…

Nutrition
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT)
Science
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT)

Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT) Training intensity is more than…

Science
5 Science-Based Ways Maximize Exercises For Muscle Growth
Training
5 Science-Based Ways Maximize Exercises For Muscle Growth

A Science-Based Approach To Maximizing Muscle Growth 5 Things To AVOID For Muscle Growth (+…

Training
Functional Upper Body Training Session [Full Workout Explained]
Training
Functional Upper Body Training Session [Full Workout Explained]

Watch the video below to get access to an exclusive functional hypertrophy training program [for…

Training
37 Power Foods For Men
Nutrition
37 Power Foods For Men

THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of. I had…

Nutrition
One Rep Max Calculator (Tool + Supporting Research)
Training
One Rep Max Calculator (Tool + Supporting Research)

The 1RM (One Rep Max) Calculator An Introduction To The 1RM Calculator (One Rep Max) …

Training
How Your Intensity Determines Your Results
Training
How Your Intensity Determines Your Results

Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…

Training
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

I recently heard a story of a young man; so young he can barely drink…

Lifestyle
The G-Flux Theory: Eat More, Move More, Burn More…?
Nutrition
The G-Flux Theory: Eat More, Move More, Burn More…?

Our bodies are remarkable at adapting to different stimuli that we can then manipulate to…

Nutrition
[Daily Dose] TRY HARDER.
Daily Dose
[Daily Dose] TRY HARDER.

TRY HARDER. Try harder. Period. And I should just end it here. Because honestly… why…

Daily Dose
[Daily Dose] The gift is WITHIN the process…
Daily Dose
[Daily Dose] The gift is WITHIN the process…

The gift is WITHIN the process… This week we’re hosting a coaching mastermind at the…

Daily Dose
7 Not-So-Obvious Ways To Break Plateaus
Nutrition
7 Not-So-Obvious Ways To Break Plateaus

Plateaus suck. We’ve all been through them, some of us break through and others don’t….

Nutrition
2014, Your Year For Growth
Lifestyle
2014, Your Year For Growth

The New Year is upon us, which means its resolutions time. Many people think it’s…

Lifestyle
Overtraining or Under-Recovering? (Killing Yourself in The Gym is Killing Your Progress and Hormones)
Nutrition
Overtraining or Under-Recovering? (Killing Yourself in The Gym is Killing Your Progress and Hormones)

Why Killing Yourself In The Gym Might Be Killing Your Progress (and Wrecking Your Hormones)…

Nutrition
[Daily Dose] The 10 Training Commandments.
Daily Dose
[Daily Dose] The 10 Training Commandments.

The 10 Training Commandments. Full transparency, I stole these from another strength coach (Ben Bruno)….

Daily Dose
Rules Of Flexible Dieting: While Traveling
Nutrition
Rules Of Flexible Dieting: While Traveling

So here it is, one of the biggest struggles for anyone attempting to lose weight,…

Nutrition
The 5 Metrics You MUST Be Measuring
Coaching
The 5 Metrics You MUST Be Measuring

Have you ever heard the saying, “what gets measured gets improved?” Progress can be measured…

Coaching
Top 4 Nutritional Questions, Answered
Nutrition
Top 4 Nutritional Questions, Answered

Being in the fitness industry I get a TON of questions about just about everything,…

Nutrition
KAIZEN
Lifestyle
KAIZEN

“Continuous Improvement” “Embrace Change” “Change for the Better” These are all definitions of the Japanese…

Lifestyle
38 Tips To Burn MORE Fat
Nutrition
38 Tips To Burn MORE Fat

The second I finished my “46 Tips to Build More Muscle” blog, I knew I…

Nutrition
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]
Lifestyle
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]

The majority of the people I work with, including myself, want to lose body fat….

Lifestyle
My Diet Story. The Good, The Bad, The Ugly…
Nutrition
My Diet Story. The Good, The Bad, The Ugly…

  This may be the realist shit I’ve ever written for my blog. I know…

Nutrition
[Daily Dose] Self Limiting Behaviors.
Daily Dose
[Daily Dose] Self Limiting Behaviors.

Self Limiting Behaviors. Hey… You or someone you know NEEDS to read this. So please,…

Daily Dose
Nutrition

10 Ways To Boost Metabolism & Burn MORE Fat 1.) Drink More Water. – A…

Nutrition
[Daily Dose] How To Turn A Bad Day Around
Daily Dose
[Daily Dose] How To Turn A Bad Day Around

How To Turn A Bad Day Around I had a pretty shitty day today. Yesterday,…

Daily Dose
The Liver Detox Diet (Not Your Average ‘Quick Fix’Detox)
Lifestyle
The Liver Detox Diet (Not Your Average ‘Quick Fix’Detox)

The liver is the main organ in charge of detoxification. It constantly “clears out” toxins…

Lifestyle
Overfeeding and Weight Gain (What Science Says About Our Metabolic Processes)
Nutrition
Overfeeding and Weight Gain (What Science Says About Our Metabolic Processes)

The fear of gaining weight is real. People who have lost a large amount of…

Nutrition
Low FODMAP Diet Guide For Beginners
guides
Low FODMAP Diet Guide For Beginners

Low FODMAP Diet? What is that and could it help you get to the bottom…

guides
The 10 Diet Commandments
Nutrition
The 10 Diet Commandments

  In honor of the one of the greatest hip-hop artists to ever touch the…

Nutrition
The Ultimate Protein Guide
guides
The Ultimate Protein Guide

Let’s talk Protein. Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by…

guides
Quick Fix For Low Back Pain
Training
Quick Fix For Low Back Pain

Low back pain is probably one of the most common issues of pain within the…

Training
[Daily Dose] Be A Leader, Not A Follower.
Daily Dose
[Daily Dose] Be A Leader, Not A Follower.

Be A Leader, Not A Follower. If you’re reading this, it means you want to…

Daily Dose
Research Roundup (Exercise Order and Fast vs. Slow Weight Loss)
Nutrition
Research Roundup (Exercise Order and Fast vs. Slow Weight Loss)

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Nutrition
Why Losing Weight Fast Is A Bad Idea.
Nutrition
Why Losing Weight Fast Is A Bad Idea.

  Losing weight fast is a very popular topic in the fitness and nutrition industry….

Nutrition
The Final Chapter…
Lifestyle
The Final Chapter…

  I love this saying above, because I’ve often referred to life as a book….

Lifestyle
[Daily Dose] ACTION → RESULTS → MOTIVATION
Daily Dose
[Daily Dose] ACTION → RESULTS → MOTIVATION

ACTION → RESULTS → MOTIVATION Want to know how to unlock unlimited motivation…? Take action…

Daily Dose
Does Cortisol Affect Fat Loss?
Hormones
Does Cortisol Affect Fat Loss?

Do High Cortisol Levels Prevent Fat Loss From Occurring? [Research Review] Cortisol is a glucocorticoid…

Hormones
Is Food Addiction Real? A Comprehensive Guide.
Nutrition
Is Food Addiction Real? A Comprehensive Guide.

Food Addiction: The Science Behind Our Cravings You’ve just polished off a satisfying dinner, but…

Nutrition
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]
Nutrition
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]

As a huge coffee lover, I’ve decided to take some time today to stand my…

Nutrition
Getting Your Period Back
Nutrition
Getting Your Period Back

This article does not contain medical advice. If you are experiencing symptoms of amenorrhea, please…

Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)
Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)

Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…

Nutrition
[Daily Dose] The Correct Way To Diet…
Daily Dose
[Daily Dose] The Correct Way To Diet…

The Correct Way To Diet… Unfortunately, there’s A LOT of bad diet advice out there……

Daily Dose
The TRUTH About Meal Timing
Nutrition
The TRUTH About Meal Timing

The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…

Nutrition
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)
Training
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)

This Workout Program (Below) 1.) Ankle, Hip and Thoracic Mobility – 5-10 Min 2a.) DB…

Training
[Daily Dose] What If You Couldn’t Fail…?
Daily Dose
[Daily Dose] What If You Couldn’t Fail…?

What If You Couldn’t Fail…? I was asked this question recently and it literally stopped…

Daily Dose
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!
Training
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!

I’ve witnessed hip mobility literally save some of my client’s abilities to lift, play sports,…

Training
Your Guide To Better Sleep [Why you Need it & How to Optimize it]
guides
Your Guide To Better Sleep [Why you Need it & How to Optimize it]

Proper, healthy sleep is critical in our body’s ability to recover from the daily challenges…

guides
September Research Roundup (Alcohol & Fat Loss/Performance, Intermittent Fasting)
Nutrition
September Research Roundup (Alcohol & Fat Loss/Performance, Intermittent Fasting)

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Nutrition
"Eating Organic" – All Hype? Or Vital For Health?
Nutrition
"Eating Organic" – All Hype? Or Vital For Health?

Organic food…. Is it worth the extra money? Will you get sick and diet if…

Nutrition
[Daily Dose] Nobody is Self-Made.
Daily Dose
[Daily Dose] Nobody is Self-Made.

Nobody is Self-Made. We’re here out in Arizona for a team retreat and wow… my…

Daily Dose
Your “Part by Part” Guide To More Muscle, Less Fat.
Training
Your “Part by Part” Guide To More Muscle, Less Fat.

First and foremost, let’s talk about whom this article is for. Plain and simple, this…

Training
[Daily Dose] Don’t Live With “What If’s”
Daily Dose
[Daily Dose] Don’t Live With “What If’s”

Don’t Live With “What If’s” If you ask any person who is over the age…

Daily Dose
Nutrition For Endurance Athletes (An Evidence Based Approach)
Nutrition
Nutrition For Endurance Athletes (An Evidence Based Approach)

“Some races are lost with a 0.05% difference, sometimes less. In a lot of sports,…

Nutrition
[Daily Dose] People Who Take Offense, Don’t Take Action
Daily Dose
[Daily Dose] People Who Take Offense, Don’t Take Action

People Who Take Offense, Don’t Take Action Nothing is going to slow you down more…

Daily Dose
Entrepreneur’s NEED To Take Their Health Seriously, More Than Most.
Lifestyle
Entrepreneur’s NEED To Take Their Health Seriously, More Than Most.

If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…

Lifestyle
Old Geezer Metabolic Syndrome
Nutrition
Old Geezer Metabolic Syndrome

“So, it’s happening to you too? Your metabolism keeps slowing down each and every birthday?” …

Nutrition
Boom Boom’s Excellent Adventure: Episode 1
Coaching
Boom Boom’s Excellent Adventure: Episode 1

Wow… I have a lot of respect for bodybuilders, bikini and physique competitors. Well, I…

Coaching
A Crash Course On Your Hormones (What You Need To Know)
guides
A Crash Course On Your Hormones (What You Need To Know)

You scroll through your Instagram and you read a post which says “Could your hormones…

guides
Stay Fit While Traveling
Lifestyle
Stay Fit While Traveling

Traveling while in the middle of working towards your fitness goals can be stressful for…

Lifestyle
Nutritional Periodization For Fat Loss
Nutrition
Nutritional Periodization For Fat Loss

This is my second time writing this article, to be honest. The first go around…

Nutrition
How Much Protein Can You Absorb In One Meal?
Nutrition
How Much Protein Can You Absorb In One Meal?

What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…

Nutrition
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)
Lifestyle
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)

What is the healthiest way to eat? What is the best way to eat to…

Lifestyle
Sleep = Results
Lifestyle
Sleep = Results

For as long as man has been around people have always said how important sleep…

Lifestyle
Are you eating enough?
Nutrition
Are you eating enough?

This is a question that I personally have had to ask many clients, even myself…

Nutrition
How Paleo Can Excel YOUR Results, Long-Term!
Nutrition
How Paleo Can Excel YOUR Results, Long-Term!

Paleo, paleo, paleo… Paleo is everywhere now! But really, what is paleo? Is it even…

Nutrition
[Daily Dose] Redirect Your Impatience.
Daily Dose
[Daily Dose] Redirect Your Impatience.

Redirect Your Impatience. My daughter is about to turn 4 next month and she has…

Daily Dose
[Daily Dose] Repeat After Me…
Daily Dose
[Daily Dose] Repeat After Me…

Repeat After Me… This will be short, not necessarily sweet, and very much to the…

Daily Dose
Why Fad Diet’s Work… At First.
Nutrition
Why Fad Diet’s Work… At First.

Fad diets do work, at first. And then the results slowly taper off until they…

Nutrition
January Research Review: Measuring Training Performance With A Mask (COVID) and RPE/RIR’s Effectiveness
Science
January Research Review: Measuring Training Performance With A Mask (COVID) and RPE/RIR’s Effectiveness

Research Review #8 Brandon Roberts, Ph.D., CSCS Chief Science Officer Study #1  Title: Wearing of…

Science
Your Bikini Competition Crash Course (What-To-Know Before Competing)
Coaching
Your Bikini Competition Crash Course (What-To-Know Before Competing)

Heading into my first bikini competition I had at least one hundred random questions.  Even…

Coaching
Diet Breaks: Defined and Applied
Hormones
Diet Breaks: Defined and Applied

Today we are going to talk about how you can maximize the effectiveness of your…

Hormones
EPISODE 3: The Successful Mindset & Attitude
Lifestyle
EPISODE 3: The Successful Mindset & Attitude

Two weeks down…. Only ten more to go. Damn… TEN?! I think time has slowed…

Lifestyle
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]
Nutrition
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]

Turkey Day is upon us and if you’re as excited as I am, then you’re…

Nutrition
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans
Nutrition
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans

Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet…

Nutrition
EPISODE 12: Pancakes, Abs & Chasing Unicorns
Nutrition
EPISODE 12: Pancakes, Abs & Chasing Unicorns

LESS THAN 2 WEEKS OUT!!!! Wow…. I think it finally hit me that I will…

Nutrition
15 Challenging Workout Finishers You Need To Try
Training
15 Challenging Workout Finishers You Need To Try

You just finished your workout—you’re semi-gassed out, sweating from head to toe, each of your…

Training
[Daily Dose] Find Your Low Hanging Fruit.
Daily Dose
[Daily Dose] Find Your Low Hanging Fruit.

Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…

Daily Dose
Are You Progressing? [FREE GUIDE: Key Strategies To Progressing Your Training For Results]
Training
Are You Progressing? [FREE GUIDE: Key Strategies To Progressing Your Training For Results]

Anyone who is into bodybuilding, or even just training for specific goals and results, knows…

Training
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1
Lifestyle
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1

Tune in to what a Day in My Life looks like… We go from my…

Lifestyle
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom
Coaching
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom

  “A Nutrition Plan For Real People”…. (Podcast Interview with Gene Fox of Hefty To…

Coaching
What Happens If You Eat Too Much Protein? (More Protein = More Fat Loss…)
Nutrition
What Happens If You Eat Too Much Protein? (More Protein = More Fat Loss…)

What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual,…

Nutrition
The ABSOLUTE Best Way To Burn Fat
Training
The ABSOLUTE Best Way To Burn Fat

Everyone always wants to know, “What’s the absolute best way to burn fat?!” And I…

Training
Yoga For Meatheads (Should Weightlifters Do Yoga?)
Training
Yoga For Meatheads (Should Weightlifters Do Yoga?)

Many guys (and even gals) who are into strength training switch off when they hear…

Training
8 Ways To Handle Your Diet On Christmas
Nutrition
8 Ways To Handle Your Diet On Christmas

1.) Don’t Stress, Have Fun! Might seem weird that the first tip for not ruining…

Nutrition
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed
Lifestyle
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed

I get asked the questions, “If I could recommend one book, what would it be?”…

Lifestyle
[Daily Dose] Maktub – “It Was Written”.
Daily Dose
[Daily Dose] Maktub – “It Was Written”.

Maktub – “It Was Written”. This is an Arabic phrase that’s used throughout the book,…

Daily Dose
Metabolic Adaptation and Concurrent Training [October Research Round Up]
Nutrition
Metabolic Adaptation and Concurrent Training [October Research Round Up]

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Nutrition
[Daily Dose] Power List.
Daily Dose
[Daily Dose] Power List.

Power List. One of the most SIMPLE things you can do to get more shit…

Daily Dose
10 Ways To Kill Cravings
Nutrition
10 Ways To Kill Cravings

When you’re on a diet, one of the most annoying things you’re going to come…

Nutrition
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]
Nutrition
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]

So you’re growing a human (or maybe thinking about growing a human) and therefore, you’re…

Nutrition
The Ultimate Hardgainer Guide to Getting Jacked
Training
The Ultimate Hardgainer Guide to Getting Jacked

You’re reading this because you feel skinny, unathletic, weaker than you should be, or as…

Training
EPISODE 7: Be Accountable, Become Successful
Nutrition
EPISODE 7: Be Accountable, Become Successful

Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…

Nutrition
[Daily Dose] Your efforts need to match your goals.
Daily Dose
[Daily Dose] Your efforts need to match your goals.

Your efforts need to match your goals. I attended a webinar recently and the speaker…

Daily Dose
Get Shredded for Summer! [Free Diet Plan]
Nutrition
Get Shredded for Summer! [Free Diet Plan]

  What is the best fat loss diet plan? I always get that question and…

Nutrition
The Ultimate Guide to Fitness and Nutrition Coaching
Coaching
The Ultimate Guide to Fitness and Nutrition Coaching

Why You Should Hire An Online Fitness and Nutrition Coach First and foremost, it should…

Coaching
Science Behind Fat Cells & Ibuprofens Effect on Hypertrophy (Research Roundup)
Nutrition
Science Behind Fat Cells & Ibuprofens Effect on Hypertrophy (Research Roundup)

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Nutrition
Is a Carb a Carb? Do Nutrients Matter? How much do I need?
Nutrition
Is a Carb a Carb? Do Nutrients Matter? How much do I need?

Is a carb a carb? Does it matter where we get our macronutrients? Or is…

Nutrition
50 Science-Backed Anti-Aging Strategies For Life Pt.2
Hormones
50 Science-Backed Anti-Aging Strategies For Life Pt.2

There are 4 key parts of health and longevity promotion and today we are discussing…

Hormones
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition
Nutrition
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition

Recovery… The least sexy topic in the industry? The most misunderstood topic in the industry?…

Nutrition
Become Lean AND Healthy, Long-Term
Lifestyle
Become Lean AND Healthy, Long-Term

  When I reflect back on all that I’ve been through in this lifestyle of…

Lifestyle
4 Unique Diet Hacks To Break Your Plateau
Nutrition
4 Unique Diet Hacks To Break Your Plateau

If you’ve been reading my work for a while, you’ll have realized by now that…

Nutrition
Do you Eat TOO Much Protein? or Not Enough?
Nutrition
Do you Eat TOO Much Protein? or Not Enough?

Love posting a status asking what y’all want to read about and getting TONS of…

Nutrition
Boom Boom’s Fat Loss Secrets
Lifestyle
Boom Boom’s Fat Loss Secrets

As a fitness and health professional, it is a crucial must to know everything there…

Lifestyle
11 Life Changing Facts About Intermittent Fasting
Nutrition
11 Life Changing Facts About Intermittent Fasting

Intermittent Fasting is a pretty popular, yet controversial, topic that’s been floating around in the…

Nutrition
The Decline Of Male Testosterone (Why It’s At An All Time Low)
Nutrition
The Decline Of Male Testosterone (Why It’s At An All Time Low)

Testosterone is perhaps the most well known and most sought after hormone in the male…

Nutrition
Biofeedback (The Most Important Metrics You’re Not Tracking)
Nutrition
Biofeedback (The Most Important Metrics You’re Not Tracking)

“Biofeedback…? What exactly is that and why should I care about it?” Biofeedback – a…

Nutrition
11 Reasons You Need Fish Oil
Nutrition
11 Reasons You Need Fish Oil

Inflammation is the leading cause of chronic disease in today’s society. Thankfully, there are various…

Nutrition
The Ultimate Kettlebell Workout Guide
guides
The Ultimate Kettlebell Workout Guide

Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…

guides
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)
Nutrition
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)

The reason I’m writing this is simple… I kind of hate the supplement industry, to…

Nutrition
Boom-Boom’s Protein Balls [Recipe + Macros]
Nutrition
Boom-Boom’s Protein Balls [Recipe + Macros]

What could be a better snack then something high in protein, low in calories, easy…

Nutrition
Recovery 101 (Discover What Actually Determines Your Results)
Nutrition
Recovery 101 (Discover What Actually Determines Your Results)

I actually couldn’t believe the result when this study came out… But when I really…

Nutrition
[Daily Dose] Is Your Body A Sports Car? Or A Junk-Yard Cruiser?
Daily Dose
[Daily Dose] Is Your Body A Sports Car? Or A Junk-Yard Cruiser?

Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…

Daily Dose
[Daily Dose] Don’t Avoid Difficulty, Accept It.
Daily Dose
[Daily Dose] Don’t Avoid Difficulty, Accept It.

Don’t avoid difficulty, accept it. I just started my diet a couple days ago, to…

Daily Dose
EPISODE 11: Surviving The Struggle
Nutrition
EPISODE 11: Surviving The Struggle

I’m just over 2 weeks away from my first physique competition and the closer I…

Nutrition
[Daily Dose] YOLO…
Daily Dose
[Daily Dose] YOLO…

YOLO… There’s something about being a human that innately slows you down or tries to…

Daily Dose
Why YOU Are Not Getting Results.
Nutrition
Why YOU Are Not Getting Results.

I think everyone, at least once within his or her training history, has been stuck….

Nutrition
The Final 10lbs…
Nutrition
The Final 10lbs…

The last 10lbs… It’s like the final put in a golf game. Precision comes into…

Nutrition
7 Things Killing Your Testosterone [AND The Solutions]
Physiology
7 Things Killing Your Testosterone [AND The Solutions]

Fill In Your Email Address Below To Receive Your FREE Downloadable Copy Of This Infographic…

Physiology
[Daily Dose] Why I’m not losing any weight…
Daily Dose
[Daily Dose] Why I’m not losing any weight…

Why I’m not losing any weight… This is me being totally transparent… And my nutrition…

Daily Dose
[Daily Dose] 9 Habits That Increase Dietary Success
Daily Dose
[Daily Dose] 9 Habits That Increase Dietary Success

9 Habits That Increase Dietary Success When it comes to ACTUALLY seeing success from your…

Daily Dose
The "Handful" Diet
Nutrition
The "Handful" Diet

What you will find here today is, in my opinion, the easiest possible diet to…

Nutrition
The 5 Most Common Things Keeping You Fat
Nutrition
The 5 Most Common Things Keeping You Fat

Stop constantly doing these things and your body will drastically change for the better. The…

Nutrition
"Active Recovery" – Burn More Calories & Build More Muscle on Your Rest Days.
Training
"Active Recovery" – Burn More Calories & Build More Muscle on Your Rest Days.

As a reader of my blog, I can assume your goal is to look, perform,…

Training
Why I Love Weight Watchers…
Nutrition
Why I Love Weight Watchers…

Yes, I love weight watchers. And no, this is not a joke. What most people…

Nutrition
Clean Eating VS. Tracking Macros
Nutrition
Clean Eating VS. Tracking Macros

So here’s my take on the “Clean Eating” diet… It can make you fatter, not…

Nutrition
Designing The Perfect Workout Finisher
Training
Designing The Perfect Workout Finisher

Let’s talk about finishers. First – what exactly IS a finisher? You can’t beat the…

Training
Research Roundup (Do Weight Vest Help Fat Loss and is Betaine Worth The Hype?)
Nutrition
Research Roundup (Do Weight Vest Help Fat Loss and is Betaine Worth The Hype?)

Each month I will cover a few of the top research articles on nutrition, training,…

Nutrition
The Definitive Guide to Getting Lean After Your Freshman 15
Nutrition
The Definitive Guide to Getting Lean After Your Freshman 15

As many of you probably know, the “Freshman 15” is very real. In fact, the…

Nutrition
25 Reasons Low Carb Diets Suck
Nutrition
25 Reasons Low Carb Diets Suck

Low Carb Diets… I’m not a fan. Just being honest. Why? Well, let me give…

Nutrition
How To Make Your Own Pre-Workout (Science-Based Formula)
Science
How To Make Your Own Pre-Workout (Science-Based Formula)

Pre-workouts are a dime a dozen. If you use your favorite search engine you’ll soon…

Science
How To Use Supersets In Your Training
Training
How To Use Supersets In Your Training

Training Intensification Tip Part 1: Supersets Intensification techniques, also known as advanced techniques, are a…

Training
Blueberries: A Small Superfruit
Micronutrient Index
Blueberries: A Small Superfruit

Blueberries, often regarded as a superfood, have a history that intertwines with both ancient usage…

Micronutrient Index
"The Handful Diet" – Infographic, Meal Prep Template
Nutrition
"The Handful Diet" – Infographic, Meal Prep Template

For a printable version,that you can use at home or on the go to stay…

Nutrition
[Daily Dose] Why you hate Monday.
Daily Dose
[Daily Dose] Why you hate Monday.

Why you hate Monday. Hating Monday is a sign that you have a lack of…

Daily Dose
[Daily Dose] They’re Tools, Not Time Machines!
Daily Dose
[Daily Dose] They’re Tools, Not Time Machines!

They’re Tools, Not Time Machines! “Tools and time machines…? What the hell are you talking…

Daily Dose
[Daily Dose] FULFILLMENT > satisfaction
Daily Dose
[Daily Dose] FULFILLMENT > satisfaction

FULFILLMENT > satisfaction Something I’ve always struggled with is not being satisfied with anything… I…

Daily Dose
Blue Light Blockers (Benefit or BS?) and Trainings Effect on Sleep: Research Roundup w/ Dr. Brandon Roberts
Science
Blue Light Blockers (Benefit or BS?) and Trainings Effect on Sleep: Research Roundup w/ Dr. Brandon Roberts

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Science
6 Easy Changes To Kick Start Your Fitness Journey
Lifestyle
6 Easy Changes To Kick Start Your Fitness Journey

So you want to start exercising and eating “clean,” but where do you start? There…

Lifestyle
How To Count Your Steps For Weight Loss
Science
How To Count Your Steps For Weight Loss

Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…

Science
Nutrient Timing (What The Science Actually Tells Us)
Nutrition
Nutrient Timing (What The Science Actually Tells Us)

Nutrient Timing – Here’s what you need to know: • Calories in vs. calories out…

Nutrition
Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)
guides
Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)

Depending on what studies you read, you might find that, technically, building muscle while burning…

guides
[VIDEO BLOG] The Smartest Approach To Program Design
Training
[VIDEO BLOG] The Smartest Approach To Program Design

Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…

Training
What Are The Health Benefits To Eating Organ Meat?
Nutrition
What Are The Health Benefits To Eating Organ Meat?

Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…

Nutrition
Downhill Metabolisms [What Actually Happens When We Diet]
Nutrition
Downhill Metabolisms [What Actually Happens When We Diet]

For a while you could hear the words “broken metabolism” everywhere in the online space….

Nutrition
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works
Nutrition
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works

“Cheat Meal”… The two most holy words in the diet vocabulary that every single client…

Nutrition
[Daily Dose] Have you quit yet?
Daily Dose
[Daily Dose] Have you quit yet?

Have you quit yet? It’s February 1st today… So that means you need to audit…

Daily Dose
[Daily Dose] Be You, Everyone Else Is Taken.
Daily Dose
[Daily Dose] Be You, Everyone Else Is Taken.

Be You, Everyone Else Is Taken. I’m here to tell you that God put you…

Daily Dose
A Day in The Not So Average Life – VLOG Ep.2
Lifestyle
A Day in The Not So Average Life – VLOG Ep.2

For a chance to start your 30 day transformation, visit the links below! The 30…

Lifestyle
Fit over 40
Lifestyle
Fit over 40

One thing I always hear in the gym that irritates the hell out of me…

Lifestyle
The Volume Battle (How Training Progression Works)
guides
The Volume Battle (How Training Progression Works)

This article is a dive into the science of volume for optimizing hypertrophy. I encourage…

guides
"Fat-Burning Foods" [ Truth or Myth? ]
Nutrition
"Fat-Burning Foods" [ Truth or Myth? ]

Do you ever read media titles that say things like, “Eat Salmon to burn MORE…

Nutrition
Sleep = Results Part 2
Lifestyle
Sleep = Results Part 2

 So we talked about sleep and why it directly links to your results in the…

Lifestyle
Better Gut, Better Abs.
Nutrition
Better Gut, Better Abs.

  Do the things I’m going to share with you in this article today, and…

Nutrition
How To Get 6-Pack Abs (3-Step Guide To A Shredded Core)
guides
How To Get 6-Pack Abs (3-Step Guide To A Shredded Core)

  How To Get 6-Pack Abs Table of Contents How To Get 6-Pack Abs 1….

guides
How Your Testosterone Levels Impact Muscle Growth
Hormones
How Your Testosterone Levels Impact Muscle Growth

Table of Contents Introduction: Understanding the role of testosterone in muscle growth The science of…

Hormones
2 Ways to Make Your Diet Easier & More Successful
Nutrition
2 Ways to Make Your Diet Easier & More Successful

2 Ways to Make Your Diet Easier & More Successful 1.) TRACK WHAT YOU EAT!…

Nutrition
Navigating Through The Holidays (Realistic Holiday Health Outcomes)
Lifestyle
Navigating Through The Holidays (Realistic Holiday Health Outcomes)

This isn’t your typical “Thanksgiving Survival Guide” nutrition blog that’s going to save you from…

Lifestyle
Top 10 Principles For Results Based Nutrition [Printable Infographic]
Nutrition
Top 10 Principles For Results Based Nutrition [Printable Infographic]

For a printable version of this, for you to keep, click here .

Nutrition
[Daily Dose] 90% of your results boil down to this.
Daily Dose
[Daily Dose] 90% of your results boil down to this.

90% of your results boil down to this. I posted on instagram that 90% of…

Daily Dose
Should YOU Take a Cheat Meal?!
Nutrition
Should YOU Take a Cheat Meal?!

The biggest question I get with this subject is obvious, “Do cheat meals/days actually work?!”….

Nutrition
Two-A-Day Training: Is More Better? Or Destructive?
Training
Two-A-Day Training: Is More Better? Or Destructive?

Training twice per day, also known as two-a-days, stems from the idea that more is…

Training
[Daily Dose] Watering Your Lawn While It’s Raining.
Daily Dose
[Daily Dose] Watering Your Lawn While It’s Raining.

Watering Your Lawn While It’s Raining. Have you ever heard this analogy? Or even worse,…

Daily Dose
The Truth About Calorie Calculators
Nutrition
The Truth About Calorie Calculators

The truth about calculating calories is frustrating, sadly. But as sad as it may be,…

Nutrition
Finding Clarity & Presence [Day 2 Resurrection Week]
Lifestyle
Finding Clarity & Presence [Day 2 Resurrection Week]

The second day of the most eye opening week of my life has arrived and…

Lifestyle
How Much Protein Is Too Much? [What The Research Says]
Nutrition
How Much Protein Is Too Much? [What The Research Says]

I have heard countless times, whether in magazines, from YouTubers, vegans and even health professionals…

Nutrition
The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle
Lifestyle
The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle

Sometimes the most important thing in life is to simply just be a good person……

Lifestyle
[Daily Dose] SIMPLICITY > complexity.
Daily Dose
[Daily Dose] SIMPLICITY > complexity.

SIMPLICITY > complexity. Have you ever noticed that successful people are always telling you to…

Daily Dose
Training To Failure (Yes or No?) and New Year Resolutions (How To Not Fail) – February Research Review
Science
Training To Failure (Yes or No?) and New Year Resolutions (How To Not Fail) – February Research Review

*Note from Brandon: if you want to learn how to interpret research go read each…

Science
Shut Up and Listen!
Lifestyle
Shut Up and Listen!

After reading the title your problem wondering, “What in the hell will Boom Boom be…

Lifestyle
The Training Solution For Those Who "Don’t Have The Time"
Lifestyle
The Training Solution For Those Who "Don’t Have The Time"

Making enough time for fitness seems to be a pretty common roadblock amongst people. In…

Lifestyle
[Daily Dose] “WHY NOT YOU….?”
Daily Dose
[Daily Dose] “WHY NOT YOU….?”

“WHY NOT YOU….?” There’s something about being a human that innately slows you down or…

Daily Dose
Prescription Weight Loss Drugs: Potential Risks & Benefits
Nutrition
Prescription Weight Loss Drugs: Potential Risks & Benefits

An introduction into weight loss prescription drugs Losing weight can be a journey full of…

Nutrition
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.
Nutrition
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.

Macro’s, Calories, “Clean Eating”, Food Tracking Software, Going Keto, Intermittent Fasting, Paleo… The fitness nutrition…

Nutrition
[Daily Dose] Understand Your Pain, Double Your Progress
Daily Dose
[Daily Dose] Understand Your Pain, Double Your Progress

Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…

Daily Dose
[Daily Dose] Quick results are a lie.
Daily Dose
[Daily Dose] Quick results are a lie.

Quick results are a lie. I’d have you consider that success isn’t an easy game…

Daily Dose
How to Create A Fat Loss Meal Plan
Nutrition
How to Create A Fat Loss Meal Plan

First we need to define and differentiate the different kinds of diets you can follow…

Nutrition
Fat-Loss’s Worse Enemy… Stress.
Nutrition
Fat-Loss’s Worse Enemy… Stress.

Plateaus suck. Plain and simple, they suck. You’re losing weight, getting results, and out of…

Nutrition
[Daily Dose] You should love how you look!
Daily Dose
[Daily Dose] You should love how you look!

You should love how you look! I saw a picture that was taken of me…

Daily Dose
5 Keys To Tracking Macros Successfully
Nutrition
5 Keys To Tracking Macros Successfully

“The Macro Diet”…. Something I hear quite often, people are asking to get on the…

Nutrition
[Daily Dose] The Pursuit of Fulfillment
Daily Dose
[Daily Dose] The Pursuit of Fulfillment

The Pursuit of Fulfillment Someone asked me on my IG story Q&A the other day,…

Daily Dose
46 Tips To Build More Muscle
Nutrition
46 Tips To Build More Muscle

1.) Start Explosive. Doing something explosive at the beginning of your workout will fire the…

Nutrition
How To Naturally Boost Your Testosterone Levels
Hormones
How To Naturally Boost Your Testosterone Levels

Introduction Testosterone is a critical hormone that plays a key role in muscle growth, fat…

Hormones
3 Step Checklist to Supplementation
Nutrition
3 Step Checklist to Supplementation

As I’m sitting here on this plane to Vegas for my mentor Luka Hocevar’s fit-business…

Nutrition
Maximizing Your Performance During The CrossFit Open
Nutrition
Maximizing Your Performance During The CrossFit Open

Five weeks of serious CrossFit action coming at us as we’re only a month away…

Nutrition
The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress
Training
The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress

When it comes to increasing muscle mass and getting stronger, there are a number of…

Training
Time to Take Action!
Lifestyle
Time to Take Action!

These past few weekends I have had the opportunity to learn and hang with some…

Lifestyle
The Busy Man’s Fit Guide
Nutrition
The Busy Man’s Fit Guide

“You practically live in the gym, Cody. And even when you’re not literally there, you’re…

Nutrition
Cody McBroom holding a pile of books
Reverse Dieting, Body Recomposition, and How To Train While Cutting
Nutrition
Reverse Dieting, Body Recomposition, and How To Train While Cutting

Every single month, our Chief Science Officer Dr. Brandon Roberts puts together a Research Review…

Nutrition
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]
Lifestyle
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]

Almost 20% of people in Europe and the US work in scheduled shifts (shift work).1…

Lifestyle
[Daily Dose] Ready, Aim, FIRE. Repeat.
Daily Dose
[Daily Dose] Ready, Aim, FIRE. Repeat.

Ready, Aim, FIRE. Repeat. I’m going to keep this short and sweet today. There is…

Daily Dose
[Daily Dose] Master The Basics.
Daily Dose
[Daily Dose] Master The Basics.

Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating…

Daily Dose
[Daily Dose] The Only Person in Your Way, is YOU.
Daily Dose
[Daily Dose] The Only Person in Your Way, is YOU.

The Only Person in Your Way, is YOU. There’s so many of us who want…

Daily Dose
CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]
Coaching
CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]

Goodbye All-or-nothing Mindset, Hello sustainable Weight Loss! Maybe you can relate – You are great…

Coaching
Make Life Awesome
Lifestyle
Make Life Awesome

Are you doing everything in your power to be the best you possibly can be?…

Lifestyle
[Daily Dose] Eliminate These 2 Things In Order To Get Better Results
Daily Dose
[Daily Dose] Eliminate These 2 Things In Order To Get Better Results

Eliminate These 2 Things In Order To Get Better Results There are TWO very specific…

Daily Dose
Do Macro-Based Diets Actually Work? (The What, Why, & How of IIFYM)
Nutrition
Do Macro-Based Diets Actually Work? (The What, Why, & How of IIFYM)

Macro based diets are pretty common inside of the nutrition world right now (have been…

Nutrition
Cracking The "Carbohydrate Code"
Nutrition
Cracking The "Carbohydrate Code"

I get a ton of nutrition questions on a daily basis, but the topic that…

Nutrition
The 8 Biggest Diet Mistakes
Nutrition
The 8 Biggest Diet Mistakes

What else goes into weight loss besides eating well and exercising? In reality, there are…

Nutrition
Training Volume: How Many Sets Per Week is Enough?
Training
Training Volume: How Many Sets Per Week is Enough?

The Volume Landmarks The optimal amount of volume is going to be somewhere between the…

Training
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]
Coaching
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]

  Last week I was Resurrected, which technically means being raised up from the dead……

Coaching
Consistency
Lifestyle
Consistency

You’ve tried everything in the book, twice, and you still haven’t reached the fitness goal…

Lifestyle
EPISODE 4: Create Habits, Achieve Results
Lifestyle
EPISODE 4: Create Habits, Achieve Results

Week 4 has begun! That means I got through the first quarter of the game,…

Lifestyle
Death To The Meal Plan [5 Reasons Why Your Meal Plan Failed & Will Keep Failing]
Nutrition
Death To The Meal Plan [5 Reasons Why Your Meal Plan Failed & Will Keep Failing]

I’m going to try and keep this one short and too the point – notice…

Nutrition
[Daily Dose] “SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!”
Daily Dose
[Daily Dose] “SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!”

“SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!” I committed to a handful of habits for…

Daily Dose
5 Things I Wish I Knew When Starting My Weightloss Journey
Lifestyle
5 Things I Wish I Knew When Starting My Weightloss Journey

Many people don’t know this, but I was once a fat kid, or as my…

Lifestyle
Relationship Status : "Dieting"
Nutrition
Relationship Status : "Dieting"

Today is not about a strategy to lose more weight, a new theory on building…

Nutrition
Should You Do A Bikini Competition?
Coaching
Should You Do A Bikini Competition?

I honestly can’t believe that just over a year ago I was going hard in…

Coaching
Finding Your Protein Flavor
Nutrition
Finding Your Protein Flavor

What is Protein Powder Good For? Intense workouts cause damage to our muscles and we…

Nutrition
[Daily Dose] The 80/10/10 Rule.
Daily Dose
[Daily Dose] The 80/10/10 Rule.

The 80/10/10 Rule. This is a training principle that I teach many of my clients,…

Daily Dose
[VIDEO BLOG] Strength Training For Fat Loss
Training
[VIDEO BLOG] Strength Training For Fat Loss

When it comes to fat loss… you shouldn’t “Train for Fat Loss”… You should “Train…

Training
The Elimination Diet
Nutrition
The Elimination Diet

“Why on earth would I want to completely remove all that stuff, which I enjoy…

Nutrition
Body Fat Overshooting (Post Diet Consequences)
Nutrition
Body Fat Overshooting (Post Diet Consequences)

We live in what feels like the peak of a fad diet culture, where media…

Nutrition
[Daily Dose] 6 Quotes + 3 Steps To Supercharge Your Monday
Daily Dose
[Daily Dose] 6 Quotes + 3 Steps To Supercharge Your Monday

6 Quotes + 3 Steps To Supercharge Your Monday Today, I need to bring some…

Daily Dose
Getting Through The Holidays [Without Ruining Your Progress]
Nutrition
Getting Through The Holidays [Without Ruining Your Progress]

The holidays are a time for friends, family, and yes, lots of good food! But…

Nutrition
11 Things to Step Up Your Diet Game
Nutrition
11 Things to Step Up Your Diet Game

1.)  Water.  I put this as number one because it is obvious but not done…

Nutrition
Resistance. The #1 Thing Holding Us Back.
Coaching
Resistance. The #1 Thing Holding Us Back.

Overcoming resistance is success, period. To achieve a result, we need to overcome resistance. And…

Coaching
"Selfish" or "Self-Interested"
Nutrition
"Selfish" or "Self-Interested"

Are you Selfish? Or Self-Interested…? Have you ever felt selfish for trying to start something…

Nutrition
Top 7 Nutrition Mistakes CrossFit Athletes Make
Nutrition
Top 7 Nutrition Mistakes CrossFit Athletes Make

CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…