The Boom Boom Performance Podcast

This months research roundup, with TCM Team Chief Science Officer Dr. Brandon Roberts, is here and this month we dive into a study comparing fast and aggressive weight loss vs. slow and steady weight loss and a study about exercise sequencing and the importance of exercise order within a training program. Follow Brandon on Instagram at @brob_21 "Grab your Charity Shirt HERE: https://bbp.securechkout.com/donate"Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE. ---- Apply For Coaching: bit.ly/Coaching-App Get Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story ---- You can get access to ALL of our content in one place, now: www.tailoredcoachingmethod.com/links/ Join The Tailored Trainer (TCM's Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private coaching forum

Today is another FAQ where I take 3 commonly asked questions and dive deep into some extensive answers for you. "Grab your Charity Shirt HERE: https://bbp.securechkout.com/donate" Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 3:11 - How do you train for results AND longevity, as you age? 20:45 - What have you changed your opinion on in the fitness/nutrition realm? 36:45 - Is going to failure something we should be doing? Or completely stay away from? ---- Apply For Coaching: bit.ly/Coaching-App Get Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story ---- You can get access to ALL of our content in one place, now: www.tailoredcoachingmethod.com/links/ Join The Tailored Trainer (TCM's Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private c

This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE.   Learn more about Creapure, the most trust worthy creatine monohydrate available. ---- Timestamps: 10:00 - Could you go in depth on the research on depression caused by supplementing with BCAAs while Intaking a high protein diet? What is consider high protein? And how many grams BCAAs?  15:10 - How important are hiit/metcon finishers. Since quarantine my preschooler gives me about 45min to lift then he is done. It’s been hard to get the wod in at the end. Will extra neat movement make up the lack? Should I cut back on some macros 18:45 - In your podcast about programming you said it’s much more common for people to be under recovered versus over trained. What is the physiological difference between these two state

Dr. Spencer Nadolsky is a board-certified obesity specialist, lipidologist, and family physician who has helped 1000’s of patients over the past 9 years lose weight and keep it off. Dr. Spencer has an undergraduate degree in Exercise Sports Science from UNC-Chapel Hill where he also wrestled heavyweight and was ranked in the top 3 at one point in the nation. He speaks all around the world about weight loss and health and is also the author of The Fat Loss Prescription and The Natural Way to Beat Diabetes. Follow Spencer on instagram @drnadolsky and on YouTube  This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 3:45 - Who is Spencer and how he became the “doctor of fitness” 9:05 - Spencers Role at RP 11:00 - Focuses with clients 13:00 - Correlation

What does it ACTUALLY mean to be "Evidence Based"...? It's turning into a buzzword and many people don't truly understand what it means, how to be evidence based, or how to implement science into practice properly. So today, we dive into it! This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 2:10 - What is Being Evidence Based? 4:15 - Know where to search for information 19:10 - Understanding the research you’re consuming. 23:07 - Distinguishing the difference between a study average and a human individual. 27:15 - Experience IS evidence, never forget that 30:50 - Know the principles always overrule the methods. Methods are almost always simply a route to better adhere to the principles. 35:00 - Use data and track metrics. 38:18 - Don’t proclaim th

This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 15:35 - In your recent podcast with Jackson Peos, he briefly mentioned strategies for dealing with hunger during a cut. Could you elaborate on that? What mindset adjustments or nutrition strategies or other changes can we make during a cut when hunger is high? And how do you know when you should eat something and when you should just wait it out? 20:30 - I know that you have your average weekly calorie intake. As for me I follow a weekend warrior approach. I eat less during the week and more on the weekends, but still staying in my deficit. Is there any evidence that shows calories swinging too low during the week and eating your calories on weekends would hurt your progress? I do much lower calori

Ali Gilbert is a trainer, strength coach, nutrition coach, and hormonal specialist who works side by side with medical professionals to provide solutions to optimize hormones and the metabolism. Today we dive into exactly how she does that! Follow Ali Gilbert on instagram at @thealigilbert and check me out at @cody.boomboom This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE.   Learn more about Creapure, the most trust worthy creatine monohydrate available. ---- Timestamps: 2:55 - Who is Ali Gilbert? Why interest in mens testosterone? 6:10 - Difference in TRT and Steroids for your testosterone. 13:00 - The decline of testosterone. How much and why? 18:15 - Average ranges of mens testosterone 23:10 - Do we really need that much testosterone in today’s average lifestyl

Today I dive into my method for creating training programs. The 10 fundamental principles that I use to make my best training plans. Check out ALL of my training programs, at The Tailored Trainer. This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE.   Learn more about Creapure, the most trust worthy creatine monohydrate available. ---- Timestamps: 3:30 -  Have Specific Metric Based Movements 8:05 - Undulate Your Reps/Loads Across The Week 13:40 - Base Your Accessories Off Opposing Compound Lifts 16:20 - Implement Isolation Movements Based On Cosmetic Goals/Balance 18:30 - Periodize Your Exercises In 3 and 6 Week Blocks 22:22 - Vary Your Energy Systems With Multi Faceted Conditioning 27:50 - Focus On Movements First, Then Muscle Groups 31:30 - Progress By Load, Durati

I personally believe that the two most important things for success and happiness, are giving and gratitude. Gratitude gives you the fuel to take action on Giving, which allows you to pursue your passion and find your purpose. This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE.   Learn more about Creapure, the most trust worthy creatine monohydrate available. ---- Apply For Coaching: bit.ly/Coaching-App Get Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story ---- You can get access to ALL of our content in one place, now: www.tailoredcoachingmethod.com/links/ Join The Tailored Trainer (TCM's Membership Site) to receive exclusive content

  This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 3:45 - I started a cut about 2 months ago, implementing 2 consecutive re-feed days each week. My weight stayed pretty stable, and would barely tick down every now and then. I was very frustrated in knowing if I was eating too much or too little?! This past week, the scale seems to finally be dropping every day, I've lost as much in the last week as I have in the past two months. Which is super exciting, the problem is, my biofeedback markers are tanking as well... Why did my body hold on so bad, then finally let go about the time I need to take a break?? Now I'm scared to take a break because I'm worried I won't see progress again for two months... Thoughts on why this happened and if there is so

Susan Kleiner is the co-founder of The ISSN, Author of Power Eating, and published researcher from some groundbreaking studies in our field pertaining to bodybuilding and the athlete's metabolism. Today we dive into her story, what a sports nutritionist should be doing, her research background, the female triad, metabolisms, whole grains, and much more… Follow Susan on IG @powereat This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 3:10 - Who is Susan Kleiner? 15:30 - Biggest changes in the nutrition industry 25:25 - Difference in Male and Female Metabolism 39:25 - All about Wheat. Good or Bad? 59:05 - 5th Edition Of Power Eating Book 1:04:00 - Where you can find Susan and all of her content. ---- THINGS MENTIONED: - JISSN - Power-Eating 5th Editio

Today we do a deep dive into nutritional periodization for the every day individual. Although this is a common topic amongst advanced lifters and athletes, it's JUST AS applicable to the everyday person. This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 8:25 - Long Term Periodization 19:25 - Diet Breaks and Refeeds 22:02 - Refeeds 25:05 - Diet Breaks 26:45 - Short Term Periodization 31:35 - Periodization for life and social events 34:40 - Application of the periodization ---- THINGS MENTIONED: - Nutritional Periodization Blog (NEW) - Nutritional Periodization Blog 2 - Reverse Dieting 101 Blog - Nutritional Periodization Podcast 1 - Nutritional Periodization Podcast 2 - Research Roundup (June) - Jackson Peos Interview ---- Apply For Coaching: bit.l

Today I'm going to share a pretty personal story of mine. A terrible situation that left me bloody, scared, paranoid, and in the hospital. But inside that negative situation, came MANY lessons that pushed me to grow in my life. This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Apply For Coaching: bit.ly/Coaching-App Get Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story ---- You can get access to ALL of our content in one place, now: www.tailoredcoachingmethod.com/links/ Join The Tailored Trainer (TCM's Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private coaching foru

There are COUNTLESS ways to break up your training across the week. So many variations of training splits that work great (and plenty that don’t). Which one should YOU be using? Well, today... I’m going to help you end the confusion and understand all the pro’s and con’s of the most popular training splits out there.  This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 2:45 - New tattoo story 6:00 - Charity Tee Shirt Sales 8:40 - Is there any risk for People that follow and create their own meal plan and eat the same things for a couple weeks at a time? or is switching up your food every couple weeks alright? 13:20 - For refeed days, how do you make sure the refeed's caloric intake stays within your weekly calorie deficit if it is a higher calorie d

Today's podcast is our monthly research roundup with our Chief Science Officer, Dr. Brandon Roberts. We dive into a study on wearing weight vests to accelerate fat loss and betaine supplementation for performance enhancement. Follow Brandon on IG @brob_21 and Cody @cody.boomboom This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- THINGS MENTIONED: Written Version of This Research Roundup ---- Apply For Coaching: bit.ly/Coaching-App Get Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story ---- You can get access to ALL of our content in one place, now: www.tailoredcoachingmethod.com/links/ Join The Tailored Trainer (TCM's Membership

There are COUNTLESS ways to break up your training across the week. So many variations of training splits that work great (and plenty that don’t). Which one should YOU be using? Well, today... I’m going to help you end the confusion and understand all the pro’s and con’s of the most popular training splits out there.  This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 2:10 - 4 Day – Upper/Lower Training Split 12:45 - Full Body – 3 or 4 Day Weekly Training Split 23:45 - Push/Pull/Legs – 6-Day Weekly Training Split 33:10 - Upper/Lower + Push/Pull/Legs – 5 Day Weekly Training Split 39:20 - Body Part Split (Bro Split) 40:40 - Crossfit 42:17 - Anterior/Posterior Split ---- THINGS MENTIONED: - The Tailored Trainer - Functional Muscle 1 - Functional Muscl

We're following up with our first podcast of 2020... The Best New Years Advice Ever (Listen Here). We set outcomes and intentions. We reflected and planned. We pinpointed why NY Resolutions don't work. It was a powerful one and today, we're catching back up on that idea to see if you followed through with what you said you'd do! This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- THINGS MENTIONED: - Tailored Trainer Programming - Brandon's Volume Blog ---- Apply For Coaching: bit.ly/Coaching-App Get Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story ---- You can get access to ALL of our content in one place, now: www.tailoredcoachi

This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 7:30 - I am finishing up a 12 week cut on July 8. I will be on vacation from July 8-20 without access to my normal foods and I’d like to take a break from tracking. What is the best way to go about the process for my reverse? 11:50 - If you are designing a posterior/anterior split program, where would you fit in medial delt work? What are your thoughts on leg recovery here - by that I mean, doing quads on anterior day and glutes/hams on posterior day, but you are using both quads and hams in a lot of leg work (squats and lunges for examples) so how does this effect recovery? 20:05 - I'm trying to lean bulk right now and really enjoy lifting right after I wake up, before work. However, this is at 43

Jackson Peos is a researcher, has his PhD, and is a trainer/coach who is passionate about bodybuilding, science, and anime. Today he comes on the podcast to review some of his own research on diet breaks, as well as the diet break literature as a whole. I think you're going to get a TON of value from this episode, as it's jam packed with applicable information! Follow Jackson on IG @jacksonpeos and check out his YouTube HERE. This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 3:10 - Who is Jackson Peos. 11:20 - Learnings and conclusions from others research 26:55 - Thoughts on Matador Study 32:00 - Amount of fat loss with different timing diet breaks 37:00 - Importance of Refeeds 45:00 -Where you can find Jackson and all of his content. ---- Apply

This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 23:00 - How do you handle clients that are not into working on mindfulness stuff? 27:35 - What do you think about diet apps? Do you think it can help achieve specific results? 30:30 - 5 tips for other coaches to grow their business? 41:35 - Why do we see extension in the lower back during bench prep and others have a 5 pt contact. Pros and Cons? 44:25 - What are your top 3 tricep exercises and why? 46:00 - What do you recommend for joint and tendon health? 47:10 - Do you sell your TCM Shirts?  48:40 - When a new client reaches out and is a beginner, do you have a set protocol when it comes to programming or do you program for their needs based off their assessment? 50:05 - Chrononutrition says that