The Boom Boom Performance Podcast

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-App Get Your Free Cop

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-App Get 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.boomboom

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-App Get 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 Q

Today's Q&A is brought to you by

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-App Get Your Free Copy of The Nutrition Hierarchy, HERE

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 pro

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-App Get 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

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

Today's guest is Jordan Dugger, podcast co-host (with his wife, Erin Dimond) of the Flow State of Mind Podcast. We dove into A LOT of topics in this one... his journey from troubled youth to successful entrepreneur, battling mental illness and drug abuse, his very successful bodybuilding season, coaching beginners vs. advanced lifters/dieters, coaching strategies, building a healthy relationship, and so much more... Follow Jordan on instagram @duggaesthetics and if you're an online coach, check out his free download HERE. ---- Timestamps: 5:00 - Jordan's story before fitness and how it led him into coaching 15:10 - “Troubled into success” 16:50 - Jordans advice to people to  19:25 - When Jordan had to Audit his surroundings and life to figure things out 26:05 - Lessons Jordan has learned from working with wife 29:40 - Jordan’s struggles with being able to be coached and being open minded 34:10 - Tips, advice, and insights you’ve taken from mentors or learned along the way, to stay successful in all areas of l

Today, I dive into how to optimize a vegan diet for body composition and performance! ---- 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: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story ---- Things Mentioned: - Joe Rogan Podcast: The Great Debate - How To Get Jacked As A Vegan (BLOG) - Stronger By Science Podcast: Game Changers Review 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: http://boomboomperformance.com/online-coachi

Q&A episode brought to you by Creapure and The Elite. Today, I give you my blunt and honest thoughts about The Game Changer's Documentary, some big updates at BBP, and then dive into some application based questions. Join The Private FB Group Community! RIGHT HERE. ---- Timestamps: 1:10 - Caroline’s journey from crossfit to bikini athlete 3:48 - The ultimate evidence based supplement guide 7:27 - New Boom Boom Performance Website 10:40 - Updates inside the elite training systems 15:40 - My thoughts on The Game Changers documentary 25:15 - I will be undergoing arthroscopic shoulder repair surgery and will be in a sling for 6 weeks. During my recovery I am going to be very limited in my ability to resistance train. What exercises would you suggest that I can do safely to maintain my muscle mass as much as possible during those 6 weeks? Also, do you have any suggestions on how to adjust my macros while recovering? 32:50 - Determining your MRV & MEV? 38:20 - Refeeds, how often is too often? What’s the dif

Today's guest is my good friend, Christopher Barakat. Chris recently dropped a very influential muscle hypertrophy study into the research world and is releasing a book with Jeff Nippard called "The Ultimate Guide To Body Recomposition" (Get it RIGHT HERE). Not only does Chris do my own personal nutrition, but he's one of the smartest upcoming researchers in the training and nutrition space. So it's an honor to work with him, call him a close friend, and to bring him on the how.  Follow him on instagram @christopher.barakat, check out his new site School of Gainz, and read his research study RIGHT HERE. ---- Timestamps: 3:35 - Chris talking about his recent research study 8:15 - Where in the body can you apply the research from the study. 14:10 - How you can use this study to get easy gains with less volume and better recovery 18:00 - Biggest issue with volume research and what can be improved. 25:25 - Details on Recomposition project with Jeff Nippard 27:37 - Why people think body recomposition is impossible

This is "Meet The Team Part 1" - the first episode, of 3, where I'm bringing the BBP coaches on air to tell their stories and have a coaching conversation with me, so YOU can get to know them and learn directly from them. This episode, is with Coach Caroline.   Find her on instagram @carolineofenstein_bbp   Join The Private FB Group Community! RIGHT HERE.   ----   Timestamps:  6:25 - Carolines Journey over the past 2 years. 15:10 - Caroline chasing hypertrophy and not focusing on the scale. 20:25 - What was the difference between the cut for a photo shoot and for the bikini comp? 24:30 - Caroline explaining timeline of each phase of prep for photoshoot 29:20 - What has the reverse diet been like since the bikini comp ended? 39:35 - Future plans and Focus for Caroline. 47:50 - What Caroline has taken away from the bikini competition to help her be a better coach. 54:15 - Where to find Caroline and all of her content ---- You can get access to ALL of our content in one place, now: www.boomboomperformance.com/l

Another rapid fire Q&A brought to you by Creapure and The Boom Boom Elite! Join The Private FB Group Community! RIGHT HERE. ---- Timestamps: 2:35 - 1) How do you measure success in a (lean) bulk -besides progress in the gym of course. (especially if the person is afraid of gaining weight) 8:24 - 2) You recently said that you prefer building muscle and strength at maintenance calories. Is this possible for everyone? Can you do something like a pro & con of trying to gain muscle & strength at maintenance calories vs. at a small surplus? 13:15 - 3) I've got a client with sciatica pain. Can I somehow help her with not being a doctor? I want her to lower her stress level because I think it's somehow stress-induced. But is there something physical she can do? Some stretches, some exercises, or even some supplements, etc.?  17:30 - When implementing regular diet breaks during a fat loss phase, what is the best way to periodize training during that week? Should training remain constant including cardio, t

Krista Scott-Dixon, PhD and the Designer of Curriculum at Precision Nutrition, comes on the show to deep dive into nutrition coaching with me. We discuss over-eating and why we as humans struggle with ending the vicious cycle, how to build sustainable nutrition habits, what genetic testing can do for us (and the results we see), and so much more. This was an unbelievable discussion!   Follow her at @Stumptious and PN @precisionnutrition     Join The Private FB Group Community! RIGHT HERE.   ---- Timestamps:  4:30 - Who is Krista Scott Dixion  5:25-  What started Krista into Nutrition 8:50 - How did the evolution of your relationship with Precision Nutrition get started? 12:40 - Krista explaining all aspects of over eating. 16:40 - What are some main reasons for over eating? 20:50 - How ITFYM can lead to over eating. 29:05 - Using Macros as an educational tool and not a diet. 37:30 - Specific Lifestyle, Environmental, or Stress Management habits that can help with over eating. 46:45 - Importance and understan