764 - Getting Photoshoot Lean, Weight Fluctuations, Choosing Sleep vs. Cardio, and More...
Choose Hard
Cody McBroom
4.8 • 812 Ratings
🗓️ 3 June 2022
⏱️ 45 minutes
🧾️ Download transcript
Summary
We start this podcast with a conversation around Cody's current photoshoot prep and how he's dropped 10lbs of pure fat, as well as how he's built 10lbs of muscle since his last photoshoot in 2019. It's a casual conversation to kick this Q&A off, but we think you'll enjoy the flow of things and the insights provided inside the talk are going to be tremendously valuable to anyone looking to strip body fat and get lean. Then we dive into the questions, which are focused on troubleshooting some individuals' fat loss plateaus, when to choose sleep over your prescribed cardio, calculating calories when you have no idea where to start, and more...
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Timestamps:
11:30 - I am in desperate need of your help! I am an avid gym door and have been lifting weights since my Division I soccer days have been over for over three years. Lately I have been struggling when it comes to the gym and my recovery. I have shortness of breath, poor digestion, overly exhausted, easily agitated, etc. And not sure why! I absolutely love the gym and it’s my sanctuary but I’m unsure if I am lighting a candle from both ends. I train for about an hour and 45 minutes five days a week doing a push pull legs method. Other than that I just take my dog for a walk and get about 10 K steps in per day. I am not sure why I’m feeling like this but your expertise and recommendations are much needed!
18:30 - If you’ve had a crazy day and had to choose one, would it more important to get your steps, workout, or sleep in? Does this change depending whether or not you’re maintaining vs trying to lose fat?
22:00 - I’m a 19 year old female, 172cm tall, 76kg looking to build muscle and lose fat, went through a weight loss phase in 2020 losing 10kg but gained it back due to covid and live events, im struggling with how many cals to eat because I’m hearing different sources say different things, don’t wanna go too low to start but want to create a deficit enough to look lean and muscular in around 12-16 weeks. Any tips on how to calculate cals? What should my net cals be each week? I workout strength training 3-4 times a week
28:35 - I usually mix protein shake with coffee. Should I drink it before or after working out?
31:00 - I know weight fluctuations are normal, but do you have any tips to minimize large changes? It’s not uncommon for my weight to steadily increase over days and then drop by 10-12 lbs from one to the next. I can always tell a large drop is coming the night before, because I’ll experience awful leg/foot cramps. Diet/fiber intake are consistent.
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Transcript
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| 0:00.0 | Welcome to the tailored life podcast, the one and only fitness and nutrition |
| 0:11.2 | podcast that goes way beyond just training and nutrition and helps you create a life |
| 0:16.0 | by design. |
| 0:17.4 | I'm your host, Cody McBroom, and with me is my co-host. |
| 0:20.0 | Travis McQueen. |
| 0:22.0 | And today we got a Q&A. I feel like I've been injected with life. Good. Yeah, because I actually have carbohydrates. |
| 0:29.0 | Dude. I was nuts. I was telling you channel. I was like, you know you're dieting when like you're |
| 0:33.2 | so excited to eat some white rice tomorrow morning. So stupid. |
| 0:42.5 | But I was like, yeah, dude, like it was, I was actually like full at breakfast, which I haven't been like full, full at breakfast in a while. |
| 0:44.1 | And then I was on a call and I just noticed myself just going off on something. |
| 0:49.2 | And I was like, there it is. |
| 0:50.5 | Yeah. |
| 0:51.0 | Now I remember why I don't die very often. |
| 0:53.2 | So apologize to all the coaching calls I've had in the last probably four weeks. |
| 0:57.7 | It's like, started trumping down a little bit. |
| 1:00.7 | But, yeah, dude, it's a lot. |
| 1:03.1 | I had 350 grams of rice this morning, which is a good amount. |
| 1:10.3 | Dude, it's stupid. It's like, it was a bowl. It was just like |
| 1:13.7 | a bowl of cooked right rice on top of my eggs. And then, uh, for the second meal, I had another |
| 1:19.0 | little bit less, but a bunch more. And then I had to switch my oats for rice crispy |
| 1:24.6 | cereal because I just needed plain rice cereal because we're lowering fiber |
| 1:28.2 | because if you have too much fiber obviously you can get bloat but it also keeps water in the gut |
... |
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