Ep. 386 - Q&A: Nutrition For Athletes, The Best 5-Day Splits, and More...
Choose Hard with Cody McBroom
Cody McBroom
4.9 • 825 Ratings
🗓️ 21 February 2020
⏱️ 52 minutes
🧾️ Download transcript
Summary
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Timestamps:
3:55 - My shoulders click A lot. Mostly when I lift them over my head. Happens a lot when I’m lifting or doing push-ups and even when I’m just doing everyday activities. It does not cause any pain, it’s just gross and annoying (it’s loud enough for people working out next to me to hear). Any ideas as to why this happens or what I can do to stop it.?
10:00 - I’m currently ready for an 8-10 week fat loss phase and have been at maintenance (eating 1850-2150 calories) for the last 4 months. During this time my split was two upper three lower days and am currently doing no cardio. I’m wondering how many calories you would suggest I cut to start if my goal is only to lose about 5 lbs. My new workout split will be 2 upper, 2 lower, 1 HIIT, and 1 LISS day.
21:50 - I just listened to your podcast #372 about how stress impacts the body and it really hit home. I began dieting and working out about 3 years ago for weight loss. What started out as healthy balanced eating gradually turned into increasing restriction and cutting which eventually led to eating about 1200 calories a day for an extended period of time. I also increased the amount of time working out. Eventually I started half marathon training and increased calories some but was still sticking to an extremely high protein low carb low fat diet. For about 5 months recently I began eating more “normal”. However it wasn’t super consistent and mostly consisted of a lot of cutting for a few days and then a lot of eating. During that time I gained about 15 or so pounds back(I initially lost 40 pounds) and now cannot lose it no matter what I do. I am currently consuming max 1600 calories a day and counting macros. 140P 160C 44F. I run distance(5-8 miles) several days a week and also do Orange theory fitness. I’m concerned the inability to lose weight comes from too much cardio and three years of a caloric deficit. Do you have any ideas?
37:00 - Hey Cody, really looking to get your take on what 5-day split i can do for my workouts. I'm looking to build strength and get some overall good conditioning, as well as build muscle. I was thinking about doing a 3-day strength/conditioning program along with a 2-day accessory program. Thoughts?
42:05 - What should nutrition for college athletes during intense training periods look like?
45:50 - Is nutrient timing important for recovery or is overall calorie consumption and macronutrient intake what matters? If nutrient timing is important, should I eat carbs before bed if my intense conditioning session is first thing in the morning?
48:20 - Lastly, if I am wanting to stay lean while gaining size, what should my calories look like?
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Transcript
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| 0:00.0 | Welcome to the Boom Boom Performance Podcast, your resource for science-based training and nutrition, |
| 0:07.2 | data-driven coaching, and education-focused content. Before we get into this podcast, I just want to say |
| 0:12.9 | thank you for taking the time to listen and learn with me so that you can apply what you are |
| 0:17.8 | about to learn, take my strategies, use these tools, and finally have |
| 0:21.8 | some serious methods to see sustainable success with your physique, your mind, and your life. |
| 0:28.2 | This podcast was built on the foundation of applied education, and I'm excited for you to be here |
| 0:34.1 | so you can have that experience with me. Now, without any further ado, let's get on to the show. |
| 0:48.5 | Today we have another Friday Q&A. |
| 0:52.1 | I really liked the conversation today. |
| 0:53.8 | We kind of got off topic a couple of times, but it was a fun |
| 0:55.8 | conversation. We brought up some old memories. We talked about some random things that I think are |
| 0:58.9 | very interesting that you might find enjoyable. But we also dived into some really specific |
| 1:03.6 | questions about too much cardio resulting in halted fat loss, how to periodize for lean gains. |
| 1:10.0 | We were talking about athletes periodizing |
| 1:11.5 | their nutrition throughout the year. I even took somebody's exact situation and tweaked their |
| 1:15.9 | training and also another person and tweaked their nutrition. So we got really in depth with |
| 1:19.9 | the client question today. I think you're really going to enjoy. I think it's going to give you |
| 1:23.2 | some practical application to use in your own systems nutrition and training. |
| 1:28.0 | Guys, one real quick shout out to our sponsors. |
| 1:30.8 | Top-notch nutrition first and foremost. |
| 1:32.3 | Head over to top-notchnutrition.com slash boom-boom, and you can use the coupon code, |
| 1:36.2 | boom, boom, to get anything. |
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