Today Cody talks about how you go about having “Cheat meals” in your diet plan or if you should have them at all. He also dives deep into stating nutrition planning as a teenager and how it should help you as you grow older.

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Timestamps:

11:50 - Hey! It’s Cody Land, the bare knuckle boxer’s wife:) I’m working on the Physique and Bodybuilding cert from NASM that you recommended and have decided to compete in my first bikini competition in Oct of 2023 at 36 years old so I can really dig in and apply what I’m learning.  I’m still digging into the course material so wanted to reach out for help to get ahead. Right now I’m focused on building muscle before it’s time to start cutting. For context, here’s where I’m at currently. I’ve been on a dedicated lifting routine for a couple years (and for years before that before having a baby). My newbie gains seem to have worn off so I started putting myself through my first bulk last Oct. I weigh 140 and I’m 5’5. I’m eating around 2300 calories a day and focusing on keeping protein around 30%. My weight is up 5 lbs and I’m feeling strong and progressing in the gym each week. How would you suggest I periodize as I move from this bulking phase and eventually into my cutting phase? I planned to cut for 12-16 weeks, so I wouldn’t start until June at the earliest. Should I plan for a maintenance phase? Want to be sure I squeeze as much as I can out of this muscle building phase and don’t want to over do my time in a deficit later on. Love your show and thank you so much for all of the guidance you provide. Have grown a lot as a coach thanks to you.

20:00 - Tips on helping a high school soccer player with nutrition. They want to build muscle, already pretty lean and tall. (Close to 6 ft) Would tracking calories be too much for someone younger?

27:10 - Am I still growing and repairing muscle the whole time I am sore for 3-4 days? How do you know when you are truly recovered?

35:05 - Should “cheat meals” or “free meals” be tracked?

43:00 - What are your thoughts on metabolic damage? Is it a real thing? Can too much effort towards fat loss ruin your long term progress?

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