Ep. 458 - Q&A: Updated Thoughts on Refeeds, Push/Pull Splits, and More...
Choose Hard
Cody McBroom
4.8 • 812 Ratings
🗓️ 4 July 2020
⏱️ 48 minutes
🧾️ Download transcript
Summary
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 430 am lol.. so.. its fasted. I do have a high protein (30g) and high carb (50-60g) meal right afterwards. And i higher carb and protein meal right before bed the night before. Is this okay? I want to maximize muscle gain but its so hard to think of eating something that early
27:45 - If I follow the 5:2 day split, should my macros 5 days of the week be at a lower deficit to make up for the 1-2 days at maintenance so I still end up at a weekly deficit of 3500?
38:50 - Is there a difference in calculating macros for petite / small females? F.e. general rule is about 0.3-0.4g of fat per lb - if someone is only 110lb or less that’s only 33-44g (which is pretty low for a female?) Same with protein?
41:15 - I've been on a cutting phase since mid January, with a 2 week diet break at the beginning of April. My intent was to go another 4-6 weeks and then go to maintenance for summer but with Covid and stress which led to messing up on weekends, I just kept going. I've been back on track since the gyms opened back the end of May. I’m up at about a weekly average of 1550 cals/ week (1450 sun-thurs and higher 1750-1800 friday and saturday to help replenish carbs for powerlifting on Saturday mornings). But the scale isn't budging, actually going up a couple pounds. I did switch programming from a lighter weight/band, high intensity garage workouts to a more heavy powerlifting based program and have been a little sore here and there. My question is should I drop cals more to get to my goal, which is still another 5lbs to be comfortable in my summer clothes, or should I take a couple week diet break? If so, how long? Or should I reverse for a while? I'm 5'7, 167lbs, workout 6 days a week. Have lost 100lbs in the last years and trying to lose this last 10lbs.
----
THINGS MENTIONED:
- Tailored Trainer Programming
----
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:
-
Transcript
Click on a timestamp to play from that location
| 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 |
| 0:17.9 | about to learn, take my strategies, use these tools, and finally |
| 0:21.6 | have 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, |
| 0:38.4 | let's get on to the show. |
| 0:43.3 | Happy Friday, guys. Today is a Q&A. As always on Friday. And today we are tackling basically |
| 0:49.7 | all training and nutrition. We literally just dive deep into training and nutrition. |
| 0:52.9 | We talk about morning training. We talk pretty deeply about diet breaks and refeeds and what my current thoughts are |
| 0:57.6 | on all the research that has come out over the last few years. Talk about some people I've interviewed |
| 1:00.9 | recently. We talked about really early morning training. I mean like 4.30 in the morning training, |
| 1:06.0 | which is, man, I don't know why you're trained there early. That sucks. I'm sorry. But we talked about that, how to handle that, how to make the most out of that, and how to still |
| 1:12.5 | get results while having to train that early because I know a lot of you guys have no choice |
| 1:15.9 | and you have to train that early and we understand that. |
| 1:18.1 | So we dive into a lot of cool topics and they Head over to creepure.com. And I encourage you to just go to the page where you can see who they sponsored. |
| 1:31.6 | There's a lot of creatine monohydrate companies out there. |
| 1:34.0 | And the ones that use Creepure specifically are the ones that you should trust. |
| 1:37.4 | And they have a list of products on there. |
| 1:39.0 | So you can make sure you're taking the right type of creatine. The next one is top-notch nutrition, which is the company that supplies all of my |
| 1:44.8 | nutrition needs with supplements as well as my family and my clientele. |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from Cody McBroom, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of Cody McBroom and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2025.