[VIDEO BLOG] The Smartest Approach To Program Design

May 5, 2018
Written by Cody McBroom

Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that determines the results you see from your training program. But it’s also what will provide the difference in longevity, joint health, posture, aches and pains, injury prevention, muscle growth, strength gains, fat loss…. I mean shit! How you program design IS the key to training, literally.

So how should you program your training? What are the fundamental keys that each training session should have? What do you need to avoid within your weekly training split?

All that and more, in today’s video blog:

Cody McBroom is 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.

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How Your Testosterone Levels Impact Muscle Growth

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

Hormones

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

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

Discovering True Human Optimization [Harsh Reality]

Nutrition

Discovering True Human Optimization [Harsh Reality]

Human Optimization is a word that’s thrown around a lot today. Some say it’s being…

Nutrition

[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

5 Tips For More Consistency

Training

5 Tips For More Consistency

So many times we, yes I’m including myself, want to add all the little…

Training

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

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

What To Do After The CrossFit Open

Coaching

What To Do After The CrossFit Open

We’ve talked about periodization a few times prior to this post on the BBP blog,…

Coaching

[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

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

Can You Drink Alcohol and Lose Fat?

guides

Can You Drink Alcohol and Lose Fat?

Alcohol… Whether it’s Monday Night Football, summertime BBQ’s, date night with your wife, or just…

guides

How To Properly Warm Up, For Strength Training

Training

How To Properly Warm Up, For Strength Training

Warming up for a strength training session is often a boring, yet unbelievably critical, task…

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

Almonds Nutrition Facts: Everything You Want To Know

Micronutrient Index

Almonds Nutrition Facts: Everything You Want To Know

Almonds: A Healthy On-The-Go Snack Almonds have been cherished throughout history, from ancient civilizations to…

Micronutrient Index

Food Wars!

Nutrition

Food Wars!

Today I am going to start a battle of food! Hopefully I can answer many…

Nutrition

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

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

25 Ways To Be Awesome

Lifestyle

25 Ways To Be Awesome

Being awesome is to say the least, well its awesome. So in my opinion everyone…

Lifestyle

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

[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

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

[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

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

[Daily Dose] No Fluff, Just Planning + Execution.

Daily Dose

[Daily Dose] No Fluff, Just Planning + Execution.

No Fluff, Just Planning + Execution. I’m going to keep this short and sweet today….

Daily Dose

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

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

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

Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]

Nutrition

Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]

Super-shakes are an awesome addition to almost anyone’s diet and so many people are failing…

Nutrition

The Ultimate Fat Loss Plan (The Final 5%)

Nutrition

The Ultimate Fat Loss Plan (The Final 5%)

I received a question on instagram the other day that said, “What would be your…

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

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

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

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

[Daily Dose] But what if you gain the weight back…?

Daily Dose

[Daily Dose] But what if you gain the weight back…?

But what if you gain the weight back…? This is a VERY common question we…

Daily Dose

[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

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

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

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

The Simplicity Of Success

Nutrition

The Simplicity Of Success

I’m a trainer at a gym (the best gym in state… just sayin’), I am…

Nutrition

The 10 Training Commandments

Training

The 10 Training Commandments

After the popularity of my article, “The 10 Diet Commandments”, I decided to bring…

Training

3 Steps To Building A Better Butt

Training

3 Steps To Building A Better Butt

When I decided to write this article, my first thought was actually just being surprised…

Training

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 Reasons Meal Timing Matters

Nutrition

5 Reasons Meal Timing Matters

Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…

Nutrition

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

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

Top 4 Nutritional Questions, Answered

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

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

"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

How and Why To Use Diet Breaks [Research Review: The ICECAP Trial]

Nutrition

How and Why To Use Diet Breaks [Research Review: The ICECAP Trial]

Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…

Nutrition

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

Train Like an Athlete

Training

Train Like an Athlete

For many reasons, everybody should aim to train like an athlete. First of all would…

Training

3-Phase Fat Loss Diet System

Nutrition

3-Phase Fat Loss Diet System

People often look at training program design and immediately consider periodization – because how can…

Nutrition

"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

7 Healthy Christmas Recipes – To Keep You On Track This Holiday!

Nutrition

7 Healthy Christmas Recipes – To Keep You On Track This Holiday!

It’s that time of year again, the Christmas spirit and cheer is here and along…

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

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] 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

Contagious Inspiration

Coaching

Contagious Inspiration

Have you ever been inspired by someone? I mean like, truly moved and motivated to…

Coaching

The World’s Greatest Morning Routine (Use This Proven Point System)

guides

The World’s Greatest Morning Routine (Use This Proven Point System)

That’s a bold statement… the world’s GREATEST morning routine. But in all honesty, I truly…

guides

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

[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

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

The Secret To Success

Coaching

The Secret To Success

This weekend, I learned the secret to success. Not how the most rapid fat…

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

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

[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

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

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

[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

How Hormones Influence Fat Loss and Muscle Growth

Fat Loss

How Hormones Influence Fat Loss and Muscle Growth

Achieving your fitness goals, whether it’s shedding unwanted fat or gaining lean muscle, goes beyond…

Fat Loss

[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

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

[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

[Daily Dose] Just Show Up.

Daily Dose

[Daily Dose] Just Show Up.

Just Show Up. Hey. I’ve been sitting here staring at a blank screen for at…

Daily Dose

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

Why You Can’t Keep The Weight Off

Nutrition

Why You Can’t Keep The Weight Off

“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…

Nutrition

[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

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

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

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

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

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

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

Nutrition

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

3 Reasons You NEED Mobility To Lose More Fat

Training

3 Reasons You NEED Mobility To Lose More Fat

What is Mobility? If your goal is fat loss, you NEED to incorporate mobility…

Training

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

Eliminating Your Cravings, For Good (5 Simple Strategies)

Coaching

Eliminating Your Cravings, For Good (5 Simple Strategies)

When fat loss is the goal, cravings can be your worst nightmare… and even when…

Coaching

Your Gut (The 2nd Brain) Determines Body Fat, Health, Disease and More…

Nutrition

Your Gut (The 2nd Brain) Determines Body Fat, Health, Disease and More…

The human gut, or “The Second Brain” as most are calling it – which makes…

Nutrition

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

How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]

Nutrition

How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]

Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…

Nutrition

[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

17 Diet Lies’ They Told You, And You Believed.

Nutrition

17 Diet Lies’ They Told You, And You Believed.

Fasting before cardio will burn more body fat. Plain and simple, this is just…

Nutrition

[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

Make Life Awesome

Lifestyle

Make Life Awesome

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

Lifestyle

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

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

The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]

Nutrition

The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]

“So what is the best diet?” A question I’ve heard many times and if you…

Nutrition

[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

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

"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

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 Sore Should You Be After A Workout?

Training

How Sore Should You Be After A Workout?

Many people question whether or not getting sore after a workout (training session) is a…

Training

[Daily Dose] If you take offense, you probably don’t take action

Daily Dose

[Daily Dose] If you take offense, you probably don’t take action

If you take offense, you probably don’t take action Nothing is going to slow you…

Daily Dose

Top 3 Overrated Fads, in the Diet World

Nutrition

Top 3 Overrated Fads, in the Diet World

Today my goal is simple and hopefully a quick one… That is to break down,…

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

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

[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

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

Fast & Efficient Recovery

Training

Fast & Efficient Recovery

When it comes to training there are always some aspects that people leave out or…

Training

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

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

Intermittent Fasting

Nutrition

Intermittent Fasting

Intermittent fasting has been expanding in popularity right now more than ever and tons…

Nutrition

My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’

Nutrition

My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’

When we talk about “Easy Wins” and “Healthy Lifestyle”… We need to discuss routines and…

Nutrition

Fit over 40

Lifestyle

Fit over 40

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

Lifestyle

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

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

[Daily Dose] ACTION > motivation

Daily Dose

[Daily Dose] ACTION > motivation

ACTION > motivation Pablo Picasso has by far one of the best quotes of all…

Daily Dose

[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

[Daily Dose] Become Your Own Stoic.

Daily Dose

[Daily Dose] Become Your Own Stoic.

Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…

Daily Dose

[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

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

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

THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?

Nutrition

THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?

Sugar has been scaring us for decades, from the claims of it impacting and being…

Nutrition

[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

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

Fish Oil Supplementation 101

guides

Fish Oil Supplementation 101

Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…

guides

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

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

[Daily Dose] Crucial conversations.

Daily Dose

[Daily Dose] Crucial conversations.

Crucial conversations. This is the title of a book (i.e. Crucial Conversations) that I’ve read…

Daily Dose

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

What Does Your Body Store As Fat Easiest? Carbs vs. Fats

Nutrition

What Does Your Body Store As Fat Easiest? Carbs vs. Fats

Is it harder for the body to store carbs as fat, than it is to…

Nutrition

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

[Daily Dose] You deserve MORE.

Daily Dose

[Daily Dose] You deserve MORE.

You deserve MORE. I’m going to keep this short and to the point. Whatever you’re…

Daily Dose

"The Begging Bowl"

Lifestyle

"The Begging Bowl"

Today I read a story, the kind of story that makes you stop, shut…

Lifestyle

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

EPISODE 10: Monster Mentality

Nutrition

EPISODE 10: Monster Mentality

Week 10 is here and for lack of better words… Shit just got real! Actually,…

Nutrition

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

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

What is the easiest diet to stay on?

Nutrition

What is the easiest diet to stay on?

Over 15-million google searches tells us that this is one of the most commonly asked…

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

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

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

3 Exercises That Should NEVER Leave Your Program

Training

3 Exercises That Should NEVER Leave Your Program

There is no “Best Exercise”, just like there is no “Best Diet”. That’s just the…

Training

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

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

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

Training Under The Influence

Training

Training Under The Influence

After reading the title I’m sure your all a bit confused, why would you train…

Training

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

Cardio vs. Lifting… What’s Better For Fat Loss?

Training

Cardio vs. Lifting… What’s Better For Fat Loss?

Cardio vs. Lifting. Which is better for fat loss or improved body composition? As with…

Training

[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

[VIDEO BLOG] What is a refeed day? (NOT a cheat day!)

Nutrition

[VIDEO BLOG] What is a refeed day? (NOT a cheat day!)

Coach: “Alright! Day 1 starts tomorrow! I got your nutrition prescription as well as a guide…

Nutrition

[VIDEO] Individualizing Your Calorie Intake

Nutrition

[VIDEO] Individualizing Your Calorie Intake

The key to actually seeing success from a nutrition plan or diet protocol, is individualizing…

Nutrition

How To Change Your Behaviors and Lose More Weight

Nutrition

How To Change Your Behaviors and Lose More Weight

We appear to be going about health and weight loss all wrong. As nutrition coaches,…

Nutrition

[Daily Dose] Your Circle Determines Your Growth

Daily Dose

[Daily Dose] Your Circle Determines Your Growth

Your Circle Determines Your Growth If you’re a hip-hop fan, you probably know of Nipsey…

Daily Dose

[VIDEO BLOG] Losing Stubborn Body Fat

Nutrition

[VIDEO BLOG] Losing Stubborn Body Fat

Stubborn Body Fat – AKA Our Biggest Enemy. You know… Spare tire, love handles, hips,…

Nutrition

Relationship Status : "Dieting"

Nutrition

Relationship Status : "Dieting"

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

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

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

The Ultimate Evidence Based Supplement Guide

guides

The Ultimate Evidence Based Supplement Guide

The supplement industry is MASSIVE. In fact, it’s currently a 36.6 Billion Dollar Industry. Crazy,…

guides

Should YOU Be Eating Dairy? Does It Ruin Your Progress?

Nutrition

Should YOU Be Eating Dairy? Does It Ruin Your Progress?

Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…

Nutrition

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

Your Diets Effect on Hormones & How To Benefit From Them

Nutrition

Your Diets Effect on Hormones & How To Benefit From Them

One of the most underestimated factors in achieving fitness results, which can actually be the…

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

The Athlete’s Guide To Weight Cutting

Coaching

The Athlete’s Guide To Weight Cutting

This is not a guide for how to quickly lose 10 pounds of fat, so…

Coaching

[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

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

How To Lean Bulk Properly (Build Muscle, Without Gaining Fat)

Nutrition

How To Lean Bulk Properly (Build Muscle, Without Gaining Fat)

Table of Contents What Is A Lean Bulk? What Is Dirty Bulking? Who Should Lean…

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

Is Your Metabolism Damaged?

Nutrition

Is Your Metabolism Damaged?

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

Nutrition

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

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

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

Kale: The Nutrient-Packed Green

Micronutrient Index

Kale: The Nutrient-Packed Green

Kale, scientifically known as Brassica oleracea var. acephala, is a leafy green vegetable that has…

Micronutrient Index

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 Final 10lbs…

Nutrition

The Final 10lbs…

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

Nutrition

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 "All or Nothing" Mentality, That Kills Long-Term Progress.

Nutrition

The "All or Nothing" Mentality, That Kills Long-Term Progress.

Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…

Nutrition

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

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

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

[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

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

How Stress Impacts Your Body Composition

Fat Loss

How Stress Impacts Your Body Composition

How Stress Impacts Body Composition: The Science and Solutions Stress is a universal experience, yet…

Fat Loss

How to Build Lasting Habits, While Breaking The Ones Holding You Back

Lifestyle

How to Build Lasting Habits, While Breaking The Ones Holding You Back

Have you ever wondered how some people seem to effortlessly follow through with their workout…

Lifestyle

Defining Your Appreciation

Lifestyle

Defining Your Appreciation

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

Lifestyle

Emotional Intelligence, Positivity, Being Present… Happiness.

Lifestyle

Emotional Intelligence, Positivity, Being Present… Happiness.

I’ve had many people tell me that I never get mad, I’m always…

Lifestyle

The Definitive Guide To Thyroid Health

guides

The Definitive Guide To Thyroid Health

With the increasing popularity of the topic ‘hormones’ the thyroid gland has also received more…

guides

[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

[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

Successful Intuitive Eating (9 Step System)

Nutrition

Successful Intuitive Eating (9 Step System)

What to eat, how much to eat, timing what you eat, and then actually seeing…

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

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

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

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

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

The Battle Against Carbs

Nutrition

The Battle Against Carbs

So many people have a confusion towards carbs and don’t know how to treat…

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

High Carb vs. Low Carb… Which one is better?

Nutrition

High Carb vs. Low Carb… Which one is better?

Seems that in today’s society, specifically the dieting world, you need to be in part…

Nutrition

KAIZEN

Lifestyle

KAIZEN

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

Lifestyle

How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet)

Nutrition

How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet)

To Individualize what you do, is not only the most optimal way to see results;…

Nutrition

[Daily Dose] The Intention-Behavior Gap.

Daily Dose

[Daily Dose] The Intention-Behavior Gap.

The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…

Daily Dose

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

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

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

Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)

Nutrition

Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)

Fatherhood…. WOW IT’S APPROACHING FAST!! Within a week, I will be having my baby. Which…

Nutrition

[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom

Coaching

[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom

I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…

Coaching

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

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

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

Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It

guides

Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It

Metabolic adaptation has many names. It is referred to as “starvation mode” or “metabolic damage”…

guides

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

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

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

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

EPISODE 6: 5 Steps To Habitual Lifestyle Changes

Lifestyle

EPISODE 6: 5 Steps To Habitual Lifestyle Changes

I am officially six days away from the half way marker of this 12-week journey……

Lifestyle

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

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

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

Everything You Need To Know About Carb-Cycling

guides

Everything You Need To Know About Carb-Cycling

Following a diet can be hard – psychologically, physiologically, and physically. Meaning, the diet is…

guides

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

Cortisol – The Double Edged Sword of Fat Loss and Muscle Growth

Physiology

Cortisol – The Double Edged Sword of Fat Loss and Muscle Growth

Cortisol… one of the most feared hormones, also one of the most misunderstood. It’s also…

Physiology

Lower Body Training Session Vlog (Working Around Low-Back Issues)

Training

Lower Body Training Session Vlog (Working Around Low-Back Issues)

Today I’ll be doing something a bit different than usual, going to do a…

Training

Client Case Study: 8 Months To Get Shredded

Coaching

Client Case Study: 8 Months To Get Shredded

I’m going to dive into the exact process of getting my man shown below, Jeremiah,…

Coaching

[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

[Daily Dose] It’s not what you do, it’s how you feel.

Daily Dose

[Daily Dose] It’s not what you do, it’s how you feel.

It’s not what you do, it’s how you feel. Maya Angelou has a famous quote,…

Daily Dose

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

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 Essential Guide to Salmon Nutrition and Its Health Advantages

Micronutrient Index

The Essential Guide to Salmon Nutrition and Its Health Advantages

Salmon, known for its rich flavor and nutritional value, holds a significant place in various…

Micronutrient Index

[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

How To Create The Best Training Atmosphere

Training

How To Create The Best Training Atmosphere

When it comes to training there are so many aspects to think about, especially if…

Training

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

[Daily Dose] They Thought They Took Steroids…

Daily Dose

[Daily Dose] They Thought They Took Steroids…

They Thought They Took Steroids… This is probably the most remarkable study ever done inside…

Daily Dose

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

Fitness Gimmicks VS. Lifestyle/Habits

Training

Fitness Gimmicks VS. Lifestyle/Habits

Everybody see’s all the gimmicks when it comes to fitness and the fads the industry…

Training

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

Why You Are Fat, Lazy and Tired All The Time.

Lifestyle

Why You Are Fat, Lazy and Tired All The Time.

I know the title of this article is a little harsh, blunt and “in your…

Lifestyle

[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

10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)

Nutrition

10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)

Today on my instagram story, I shared this current progress picture of myself… (Top is now, bottom…

Nutrition

Self-Formation: A Transformation Framework

Coaching

Self-Formation: A Transformation Framework

I developed a framework for our fitness and nutrition coaching that takes our clients through…

Coaching

[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

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

Optimizing Nutrition for Muscle Growth

Nutrition

Optimizing Nutrition for Muscle Growth

An Introduction To Nutrition for Muscle Growth When we’re thinking about gaining muscle, nutrition plays…

Nutrition

[Daily Dose] Stop living with “what if’s….

Daily Dose

[Daily Dose] Stop living with “what if’s….

Stop living with “what if’s…. If you ask any person who is over the age…

Daily Dose

What Motivates You?

Lifestyle

What Motivates You?

“You have power over your mind – not outside events. Realize this, and you will…

Lifestyle

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

Steps to Success

Lifestyle

Steps to Success

Most people do not truly understand what it takes to become successful, I’m yet to…

Lifestyle

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

[Daily Dose] It’s Boring & Un-Sexy… But it WORKS.

Daily Dose

[Daily Dose] It’s Boring & Un-Sexy… But it WORKS.

It’s Boring & Un-Sexy… But it WORKS. Have you ever noticed that the strategies, methods,…

Daily Dose

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

The Funeral Question

Lifestyle

The Funeral Question

So…. It’s Monday…. Another week, but unlike the mass majority of the population… this gets…

Lifestyle

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

[Daily Dose] WTF is President’s Day…?

Daily Dose

[Daily Dose] WTF is President’s Day…?

WTF is President’s Day…? Yesterday, one of my employees texted me asking if we had…

Daily Dose

[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

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

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

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

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

[Daily Dose] You should love how you look!

Daily Dose

[Daily Dose] You should love how you look!

You should love how you look! If you don’t know what copywriting is, it’s the…

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

Top 3 Most Under-Rated Supplements

Nutrition

Top 3 Most Under-Rated Supplements

Whenever I get questions about supplements it always makes me laugh because it leads to…

Nutrition

The Truth About Gluten

Nutrition

The Truth About Gluten

The biggest question on gluten… Should we avoid it? Or is the media hype on…

Nutrition

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

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

How to Choose the Right Exercises for Your Training Goals

Training

How to Choose the Right Exercises for Your Training Goals

Exercise Selection and Programming: Building the Foundation for Effective Training When it comes to training…

Training

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

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

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

What I’ve Learned From Setting Targets Too Big

Lifestyle

What I’ve Learned From Setting Targets Too Big

Things that take hard work, scare you quite a bit, push you further and harder…

Lifestyle

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

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

Second podcast

Coaching

Second podcast

Coaching

CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]

Lifestyle

CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]

“Wow, its day 3 already… In the weirdest way, it feels like its been…

Lifestyle

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

[Daily Dose] Gratitude Is MOTIVATION.

Daily Dose

[Daily Dose] Gratitude Is MOTIVATION.

Gratitude Is MOTIVATION. People are constantly seeking things to motivate them more… You probably do…

Daily Dose

Concurrent Training: A Practical Guide, Backed By Science

guides

Concurrent Training: A Practical Guide, Backed By Science

Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…

guides

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

Understanding Your Neurotype (Personality Testing For Individualized Results)

Coaching

Understanding Your Neurotype (Personality Testing For Individualized Results)

Understanding Your Neurotype Table of Contents What is Neurotype Training? Who Should Use Neurotype…

Coaching

Top 3 Micronutrients You Are Missing, Yet Desperately Need

Nutrition

Top 3 Micronutrients You Are Missing, Yet Desperately Need

At some point in time, micronutrients became really uncool to consider as an important part…

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

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] 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

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

Never Give Up

Lifestyle

Never Give Up

Sometimes waiting to reach our goal can feel like an eternity, especially when that goal…

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] Use Doubt As Fuel, Not Hydroxide.

Daily Dose

[Daily Dose] Use Doubt As Fuel, Not Hydroxide.

Use Doubt As Fuel, Not Hydroxide. Do you know what hydroxide can do to your…

Daily Dose

How Low Can You Take Your Calories?

Nutrition

How Low Can You Take Your Calories?

People want to lose weight as fast as possible, but at some point it becomes…

Nutrition

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

How To Track Macros When Eating At Restaurants

guides

How To Track Macros When Eating At Restaurants

How To Track Macros When Eating At Restaurants Table of Contents How To Track…

guides

The Most Important Amino Acid & How To Optimize Your Meals With It (Leucine Threshold)

Nutrition

The Most Important Amino Acid & How To Optimize Your Meals With It (Leucine Threshold)

The Importance Of Leucine Threshold For Building and Retaining Lean Body Mass Leucine threshold….

Nutrition

[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

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

What’s Your "WHY"?

Lifestyle

What’s Your "WHY"?

Todays post is all about the most important question we need to ask ourselves on…

Lifestyle

Take Advantage of Our Personal Trainer App with These 13 Tips

Training

Take Advantage of Our Personal Trainer App with These 13 Tips

When someone, i.e. you, wants to decrease their body fat, increase their strength or muscle…

Training

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

[Daily Dose] If people hate, it means you’re winning.

Daily Dose

[Daily Dose] If people hate, it means you’re winning.

If people hate, it means you’re winning. When I say hate, I don’t just mean…

Daily Dose

Nutrition

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

Nutrition

[Daily Dose] Success is how you SEE it.

Daily Dose

[Daily Dose] Success is how you SEE it.

Success is how you SEE it. 90% of the results you see are pre-determined based…

Daily Dose

Artificial Sweeteners: Good or Bad? Diet Help or Danger?

Nutrition

Artificial Sweeteners: Good or Bad? Diet Help or Danger?

Artificial sweeteners were created to make food taste better without adding calories. Some of the…

Nutrition

The Definitive Guide To Creatine Monohydrate

guides

The Definitive Guide To Creatine Monohydrate

Creatine Monohydrate… might just be our favorite supplement. Why? Well, because we can recommend it…

guides

"Post College Party Pouch"- Losing Weight After College

Nutrition

"Post College Party Pouch"- Losing Weight After College

College is full of beer, parties and cheap microwave dinners and although that may sound…

Nutrition

Sleep = Results

Lifestyle

Sleep = Results

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

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

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

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

LEAVE A LEGACY, LIVE FOREVER.

Coaching

LEAVE A LEGACY, LIVE FOREVER.

It’s tough for us to say, but we will all someday be dead. Finished. Non-existent….

Coaching

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

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

The Hypertrophy Guide

Science

The Hypertrophy Guide

First, let’s define hypertrophy and why you may want to strive for it: hy·per·tro·phy /hīˈpərtrəfē/…

Science

[VIDEO BLOG] The Purpose of Reverse Dieting

Nutrition

[VIDEO BLOG] The Purpose of Reverse Dieting

Reverse Dieting… This is a really hot topic right now, but why? What’s the ACTUAL purpose…

Nutrition

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

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

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 Complete Guide To Using Cluster Sets (What? Why? How?)

guides

The Complete Guide To Using Cluster Sets (What? Why? How?)

Cluster Sets are a training method that has been around for a VERY long period…

guides

[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

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 Stress ≤ Recovery Paradigm

Lifestyle

The Stress ≤ Recovery Paradigm

The Recovery Paradigm, something not many talk about – yet 100% of people are affected…

Lifestyle

[VIDEO BLOG] The Smartest Approach To Program Design

Everything You Need to Finally Hit Your Goals:

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Written byCody McBroom

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Cody McBroom