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

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

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

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

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

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

Your gastrointestinal (GI) tract is a complex organ system that digests food from your mouth…

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

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

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

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

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

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

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

Gaining – a scary word for most women to hear or even think about, especially…

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

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

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

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

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

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

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

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

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

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

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

Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy Intensification techniques, also known…

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

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

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

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

Access, Association, and Accountability. Within the first line of this article, I’ve given you the…

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

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

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

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

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

Swimsuit. Sun Glasses. Print Airline Tickets. Pack Car. As you go through your vacation to-do…

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

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

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

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

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

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

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

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

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

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

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

How to Intensify Your Workout: 7 Proven Training Techniques What happens when you feel your…

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

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

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

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

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

That’s a question I get quite often inside of our coaching practice and rightfully so,…

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

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

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

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

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

Dieting down to get stage lean might be one of the most strict diets on…

Kale, chia seeds, berries… Most of us have heard these and other foods called “Superfoods,”…

Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…

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

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

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

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

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

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

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

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

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

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

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

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

At some point in your training, the basics just get boring. Let’s face it. 5×5,…

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

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

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

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

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

The Greats and YOU… Are the same. Here’s some crazy facts for you, to show…

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

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

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

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

What’s better – Resistance Training or Cardio, ending the debate once and for all The…

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

How To Use TDEE and BMR Calculator To Lose Weight BMR (Basal Metabolic Rate) and…

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

MJ, Kobe, Tom Brady… You. Full context here – I don’t like watching sports, AT…

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Every detail matters. I’m writing you from my hotel room, here in St. Louis, while…

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

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

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

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

When it comes to creating the lean body we all want, the ultimate goal is…

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

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

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

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

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

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

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

Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…

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

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

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

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

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

While there aren’t many supplements we at BBP recommend to clients, protein powder is one…

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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