The Boom Boom Performance Podcast

We're BACK at it with the Q&A's! This one is packed with programming, diet, and VERY specific coaching advice. To help us (BBP and The Children's Hunger Fund) provide meals to children in need AND get a limited BBP Shirt (we'll never reprint this design again), CLICK HERE NOW. This show is brought to you by our proud sponsors, Top Notch Nutrition (enter code BOOMBOOM to save 10% off) and Creapure, the purest creatine on the planet. ---- Timestamps: 5:25 - Protein requirements and timing, for "lighter females" 10:35 - Why I modify the Conjugate Method (training system) for my clients 18:28 - What to do if you're "skinny-fat" 25:05 - Testosterone replacement in women (and in general) 31:05 - "Should I reverse diet or take a diet break?" 37:15 - Reverse dieting, while unable to accurately track macros 40:56 - How some people can eat 3,000+ calories and not gain weight 48:35 - Specific diet advice to win a work fitness challenge ---- THINGS MENTIONED: - Perform and Build - Shirts / Donation - Ask a Question!

Today's guest is Brian St. Pierre of Precision Nutrition. Brian is a renowned expert in performance nutrition. He's a Registered Dietitian with a Masters in Food Science and Human Nutrition, as well as a long list of other credentials and publications. He's worked with the San Antonio Spurs, Cleveland Browns, and MANY other individual professional athletes. He's also one of the lead contributors to the education courses inside Precision Nutrition. Learn more about Precision Nutrition at their website, www.precisionnutrition.com, or on their instagram, @precisionnutrition To help us (BBP and The Children's Hunger Fund) provide meals to children in need AND get a limited BBP Shirt (we'll never reprint this design again), CLICK HERE NOW. This show is brought to you by our proud sponsors, Top Notch Nutrition (enter code BOOMBOOM to save 10% off) and Creapure, the purest creatine on the planet. ---- Timestamps: 4:05 - Who is Brian St. Pierre 7:10 - What lead you down the sports performance route? 15:35 - Biggest d

Becoming an excellent coach doesn't happen by accident OR overnight... it takes YEARS of deliberate practice, continuous improvement, and diverse experiences. Today, I break down the 11 Core Principles I've learned in over 8 years of coaching.  To help us (BBP and The Children's Hunger Fund) provide meals to children in need AND get a limited BBP Shirt (we'll never reprint this design again), CLICK HERE NOW. Ask me a question for the show, RIGHT HERE!  Join The Private Facebook Group HERE. This show is brought to you by our proud sponsors, Top Notch Nutrition (enter code BOOMBOOM to save 10% off) and Creapure, the purest creatine on the planet. ---- Timestamps: 4:32 - Q: What advice would you give a coach 2-3 years out from full time coaching? Books, certs, etc? ---- BOOKS MENTIONED: The go giver The alchemist The leader who had no title Turn pro The war of art Emotional intelligence Motivational interviewing Crucial conversations Fat loss forever Muscle and strength pyramids Lyle McDonalds books RP diet 2.0

Today's guest is Erin Dimond, who is a trainer, business coach, successful entrepreneur, and social media influencer. I have a lot of respect for Erin not only because of her growth and success in both fitness and business, but also in the relationships department. From her husband to her friends to the individuals she meets at events, she has developed an ability to create an outstanding environment that supports her success and today you'll get an insider's scoop on how she does that! Follow her on instagram @erindimondfitness and listen to her podcast Flow State of Mind Check out her Transform 2gether program HERE and her business coaching program IFCA, HERE. This show is brought to you by our proud sponsors, Top Notch Nutrition (enter code BOOMBOOM to save 10% off) and Creapure, the purest creatine on the planet. ---- Timestamps: 5:20 - Who is Erin Dimond 12:20 - Erin loving having mental challenges, especially in fitness. 13:30 - Teaching business clients how to shift mindset 17:15 - Does Erin do any kin

Today, I'm going to tell you all about the epic event, The Impact Collective, my biggest takeaways for you to implement right away, and more info about the next event in February. Email me to claim your spot at the next event -> cody@boomboomperformance.com This show is brought to you by our proud sponsors, Top Notch Nutrition (enter code BOOMBOOM to save 10% off) and Creapure, the purest creatine on the planet. ---- SHOWNOTES: - Connection and Forcing Relationships - Knowing Your One Thing - Building Trust - Special Announcement ---- PEOPLE/THINGS MENTIONED: - IMPACT COLLECTIVE -  Mind Pump media - Sal Di Stefano - Adam Schafer - Jason Phillips - Jordan Dugger - Erin Dimond - Carter Good ---- Apply For Coaching: bit.ly/Coaching-AppGet 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.boomboomperformance.co

Today is part 3 of the "Meet The Team Series" and this time, we have Coach Adam stopping by. Checkout his bio page on our site: https://boomboomperformance.com/adam-bio/ Click Here to Apply For Coaching with Adam: Coaching Application This show is brought to you by our proud sponsors, Top Notch Nutrition (enter code BOOMBOOM to save 10% off) and Creapure, the purest creatine on the planet. ---- Timestamps: 5:55 - How Adam got involved with fitness 12:30 - How Adam has avoided any serious injuries with moi Thai  15:35 - When and how Adam got into coaching 18:00 - Struggles with body image, diet, and training as a male athlete 26:00 - Mindset (how this relates to client success) 48:40 - Training elite level fighters 58:15- Biggest mistake you see clients make when they first come to you? 1:02:04 - You’re on a plane, flying across the world… You can choose 1 book to read, 1 album to listen to, and 2 people to sit next to you, dead or alive but NOT friends or family… Who are your passengers? What book is in your

Having a designated phase or period of time to prioritize muscle growth, is imperative to long term health, performance, AND fat loss (yes, even for fat loss). But understanding how to do this correctly makes all the difference, which is what I dive into today.  This show is brought to you by our proud sponsors, Top Notch Nutrition (enter code BOOMBOOM to save 10% off) and Creapure, the purest creatine on the planet. ---- Timestamps: 2:35 - Why a lean gain phase is important. 10:50 - Periodization timeline 18:58 - Rate of monthly weight gain 26:50 - Gaining at maintenance, first. 30:05- Macros ratios for muscle growth 31:00 - Training, sleep, cardio, and nutrient timing 34:25 - Entering into a surplus ---- THINGS MENTIONED:- Reverse Diet Podcast- Recomp Article- Recomp Podcast- Caroline's Muscle Growth Article- Coaching Application ---- Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Perio

Another Jam Packed Friday Coaching Q&A brought to you by our proud sponsors, Top Notch Nutrition (enter code BOOMBOOM to save 10% off) and Creapure, the purest creatine on the planet! ---- Timestamps: 4:48 - Have no idea what my cals were before I started tracking. I’m guessing they was too low as I’m eating a ton more food now after an 8 week cut in the summer. I went from 114lbs down to 110lbs. I ended my cut on 1350 cals. I’ve been reversing for 9 weeks now and have gotten my calories to 1750. 130p 50f 195c. I am 5’2 and the scale has gone down I’m now 108, 109 when in my cycle. (Retaining water) I have noticed my neat is now pretty high. I just seem to have a lot more energy. Sleep and mood is ok. Performance is great. Should I keep upping my cals? I’m shocked that I’ve hit 1750 with no gain. Before the summer I imagine I was averaging 1,400 cal a day. This is just an estimate as I was not tracking. I would say I am eating at least 80g more carbs. So how is someone as small as I am able to eat this mu

Today's guest is Danny Lennon, owner of Sigma Nutrition and host of Sigma Nutrition Radio. Danny is not only one of the original podcasters in the evidence-based nutrition space, but he has also been one of the most impactful evidence-based leaders in the nutrition space - PERIOD.  Really grateful to have had him on the show to discuss something very interesting and new in the research; that being Chrononutrition - how our nutrition plays a role in chronobiology (circadian rhythm). Find Danny on instagram @dannylennon_sigma or over at his website, www.sigmanutrition.com ---- Timestamps: 6:15 - Your background and how you got into nutrition 8:10 - The role that education plays inside great coaching 17:25 - Chronobiology - Brief overview of what the circadian rhythm and why it matters 24:30 - Impacts of feeding on circadian rhythm and impacts of the circadian rhythm on feeding 25:50 - Sleep cycles and disruptions in the circadian cycle 32:00 - Meal and nutrient timing 46:50 - Time restricted feeding 59:20 - Tra

In this episode I show you EXACTLY how to burn body fat WHILE building muscle, to achieve the ultimate body recomposition.   Last chance to jump on our new 12-week training program! Cyber Monday is today and after tonight, this offer is OVER and CLOSES. Click the following link to get access: https://bbp.securechkout.com/truecoach   This podcast is brought to you by our sponsor, Top Notch Nutrition. Use code BOOMBOOM to save 10%! ---- Timestamps: 9:30 - Expectations 15:35 - Strategy 1 - Training Frequency  27:25 - Strategy 2 - Sleep Requirements  32:17 - Strategy 3 - Nutrition 47:18 - Strategy 4 - Supplementation ---- THINGS MENTIONED: - Cyber Monday Special - Coaching Application - Top Notch Sleep Supplement - Top Notch Fish Oil - Top Notch Vitamin D - Top Notch Pre Workout - Muscle Feast Creatine - Legion Multivitamin - Highly Branched Cyclic Dextrin - Body Recomp Blog (All referenced studies linked here) - Chris Barakat and Jeff Nippard's Book ---- Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy

Today I announce and launch the Black Friday special! It's limited, will fill up fast, never been done before, and may never be available again... so don't miss it!  Click the following link to get access: https://bbp.securechkout.com/truecoach Podcast is brought to you by our sponsor, Top Notch Nutrition. ---- Timestamps: 2:00 - Black Friday Special 9:30 - My opinion on WHOOP 15:50 - BBP New Interns 19:22 - Update on BBP Headquarters 24:20 - what are your thoughts on German Volume Training and when (if ever) would you utilize? 33:10 - Best in person coaching cues 37:06- When at maintenance, I know having flexibility with food and being able to enjoy foods that are harder to fit into a deficit is part of making it a lifestyle. BUT, how stringent should you be with continuing to track everything and sticking to numbers? I feel the need to track even more strictly because if I'm at maintenance, I feel I could quickly slip into a surplus. Should I just chill out and enjoy maintenance or continue to be on the str

This episode is brought to you by 3 coaches and 2 bottles of Cabernet Sauvignon. This is the first ever (on the BBP Podcast) "Drunk-Cast" where we sip wine and talk life. You're going to listen to a conversation between 3 trainers/coaches/entrepreneurs who are fascinated by education and all things personal development; which really shows inside this podcast. We kick it off by diving straight into some physique talk but it slowly shifts into real life conversations centered around relationships, fitness, health and business. I think you'll really enjoy the realness of this episode! Check out Austin Currents podcast, Life Beyond Fitness. And check out Matt McClouds Podcast, The More Than Fitness Podcast. ---- Apply For Coaching: bit.ly/Coaching-AppGet 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.boomboompe

This IS the formula for creatine a resilient body that not only performs and moves well, but looks amazing too. Stay tuned for our program launch on Black Friday! ---- Timestamps: 13:00 - Activate Properly  20:15- Be Explosive/Powerful 21:50 - Incorporate the power lifts/strength 25:20 - Functional movements within the accessory work 27:42 - Increase volume as the session goes on 28:41 - Periodize progressions monthly 30:00- Intelligent Variety ---- Apply For Coaching: bit.ly/Coaching-AppGet 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.boomboomperformance.com/links Join The Boom Boom Elite (BBP’s Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private coaching forum, and more by visiting https://boomboomperformance.com/elite ASK BOOM-BOOM YOUR QUE

Today's Q&A is brought to you by The Elite and our Sponsor, Creapure! ---- Timestamps: 8:27 - How do you know what your maintenance macros are? When I started I weighed 127 at 5ft 3in and now I’m 117.5. I’ve been consistent at these macros for most of the 4 months minus a few refeed days. 127C/50F/125P. Thanks for your help! 15:00 - After months of what feels like constant dieting I want to reverse up to maintenance and beyond.  Before I could get up early, workout and stay busy not eating until 12 or 1. Hunger wasn’t really an issue.  Now that I’m eating breakfast much earlier and more food I feel hungry off and on all day much more so then when I was dieting.  Is this normal? Does it mean my metabolism is firing or are my hunger hormones totally jacked up? I just want to make sure I’m headed in the right direction!  Thanks for all You do! 18:42 - What’s the best way to combine both crossfit and bodybuilding, for body composition and gain strength? 23:37 - What advice would you give me as a nutrition coa

Today I have the pleasure of bringing on BBP's very own, Lisa Alexis. Lisa is a Nutrition Coach at Boom Boom Performance who has RAVING CLIENTS who are constantly emailing me about how amazing she is. She's a rockstar and today, you get to find out why! Follow her on Instagram at @coachlisa_bbp and check her out on the team page at Boomboomperformance.com/lisa-bio/ ---- Timestamps: 4:10 - How Lisa got involved and started with fitness 5:15 - First job inside of fitness for Lisa 6:27 - How Lisa got involved in being a police officer 8:15 - The path that led Lisa to start coaching 15:24 - Tips or advice Lisa would give other coaches 20:30 - Why Lisa has shifted from CrossFit towards more strength/bodybuilding? 29:30 - How to not over train or get yourself into a slump or depression 32:10 - When Lisa transitioned from Crossfit to Training. 38:00 - Things outside of fitness Lisa loves to do or find interesting 40:00 - How many and what countries Lisa has been to 44:40  - Tip to stay fit while traveling 50:20 - Wh

Today, I get into the weeds... I'm going to tell you everything you need to know about Reverse Dieting. Some of it may even shock you, because to be honest - reverse dieting isn't always a smart idea or helpful to your success. It's only applicable to some individuals and oftentimes people have the wrong idea about reverse dieting as a whole; they make false claims, create unrealistic expectations and outcomes, and don't educate people on the truth about reverse dieting. ---- Timestamps: 6:09  - What is reverse dieting 7:15- What are you starting from? 12:38 - Reverse Diet or Recovery Diet? 15:10 - Add protein first if you’re new 16:58 - Get fats to minimal effective dose if they’re beneath maintenance level 21:27 - Slowly build carbs every 1-2 weeks, until reaching maintenance 26:16 - Why the scale increases during a reverse diet 29:50 - Hyper responders and WHY they’re hyper responders 32:25 - Final thoughts ----  Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERE Lea

Today's Q&A is nothing but training talk! ---- Timestamps: 8:10 - Full time working mom here who uses her garage gym to workout at 4am, 5 days a week. What would be the best split if I only have 45 min-hour each morning and limited equipment. I want to maximize my time to produce quality workouts over quantity. 19:20 - If your on a training program (4 day upper lower split) and your goal reps are 12 reps and weeks pass and you’re stuck not getting 12 reps for all 3 sets (say 12, 10, 8 etc...) how long do you keep trying before you give up and reduce the weight so you can get the reps? Some exercises like standing overhead dumbbell press it seems like I’ve been stuck with 15 lb dumbbells forever and can never get 3 sets of 12. Note: I do bench press before overhead press so it’s probably impacting my shoulder strength but what can I do if I’m never able to overload an exercise? 24:20 - Favorite muscle building finishers for each split or muscle group? 38:34 - Too much cardio can actually hamper your muscle

Jason Brown is the owner of Box Programming, a company that helps program for over 300 CrossFit affiliate gyms in over 15 different countries... He's taking the CrossFit training world by storm and doing it in his own way, which is exactly what we get into today! Jason has created a system of combining The Westside Conjugate Method with CrossFit, that allows more people to see the results they want aesthetically and strength-wise, without getting burnt out or beaten up. It's a better way to train for gen pop, in our opinion, and as you'll hear today - him and I have a lot in common. He's also a regular contributor to Elite-FTS, T-Nation, Dr. John Rusin, Thibarmy, and more. Check him out at www.boxprogramming.com or on instagram @box_programming ---- Timestamps: 4:55 - Jason's background 13:35 - What was your thought process when progressive overload came about? 17:20 - Why aerobic training is so important to general population 23:05 - Explaining the conjugate method and how Jason uses it in his programming 32

Today, I teach you EVERYTHING you need to know about Creatine Monohydrate. What, Why, How, For Who, When, and More! This podcast is brought to you by our sponsors, Creapure. ---- THINGS MENTIONED:- Creapure Brands- Eric Trexler Article- Examine.com- The BBP Supplement Guide ---- Apply For Coaching: bit.ly/Coaching-AppGet 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.boomboomperformance.com/links Join The Boom Boom Elite (BBP’s Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private coaching forum, and more by visiting https://boomboomperformance.com/elite ASK BOOM-BOOM YOUR QUESTION HERE! : www.boomboomperformance.com/podcast Check out all of our e-books by visiting https://www.boomboomperformance.com/products Boom Boom Performance Coaching Info: h

Today's Q&A is brought to you by The Boom Boom Elite! The only place that combines live time training, with Coach Cody, and educational content for you to learn. Join to get access to constantly updated periodized programming: Join Here. ---- 13:35 - When should one implement strength vs. hypertrophy? With a goal of just getting "toned" and not shredded what would be the best option to focus on? Or would it be best to implement both into a split as in 1 upper strength, 1 lower body strength and then 1 upper hypertrophy and 1 lower hypertrophy? 23:27 - What percentage of carbs should come from green veggies vs grains or other sources? 29:33 - I was finally able to do a pull up on my own, in fact I could do 3! Recently I’ve felt like I can barely do anymore, even though I’m still practicing them weekly and even eating more. Could I be going backwards in progress? 32:00 - Wake up starving in the middle of the night. Track that food for yesterday or tomorrow? I’m a night shift nurse so on days off my body is