#951: Body Transformation MasterClass [Interviewed By Mike Robertsons]
Jan 8, 2024
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Mike Robertson, a fellow strength coach and host of the Physical Preparation podcast, interviews Cody McBroom on a range of interesting topics including building muscle, losing fat, mindset traits for success in body transformation, training for muscle growth vs fat loss, keys to achieving goals, progress in Jiu-Jitsu and training split, and achieving and maintaining year-round abs.
Training for muscle growth and fat loss follows a similar approach with differences in intensity and volume.
Creating a calorie deficit is crucial for fat loss, along with attention to food quality, hydration, stress management, and sleep.
To facilitate muscle growth, a slight calorie surplus is needed, primarily from nutrient-dense foods.
Adherence, individualization, and support from a coach or mentor are key for long-term success in training and nutrition.
Deep dives
Training for Muscle Growth vs Fat Loss
When it comes to training, there are minimal differences between someone aiming to build muscle and someone aiming to shed body fat. Training for muscle growth or strength is the same regardless of the goal. The difference lies in the intensity, frequency, and duration of the training sessions. During a fat loss phase, it may be necessary to lower training volume and possibly intensity to ensure better recovery and adaptation to the caloric deficit. However, the overall approach to training remains similar for both goals.
Nutrition for Fat Loss
In a fat loss phase, the primary focus is on creating a calorie deficit. This means consuming fewer calories than the body needs. The specific caloric deficit may vary depending on the individual, but typically ranges from 15% to 30% below maintenance calories. It is important to note that the rate at which the deficit is created should be individualized and adjusted based on adherence and overall progress. In addition to the calorie deficit, attention should be given to food quality, hydration, stress management, and sleep.
Nutrition for Muscle Growth
To facilitate muscle growth, the focus shifts to consuming a slight calorie surplus. This means consuming more calories than the body needs to maintain its current weight. The surplus is typically around 5% to support muscle development and recovery from intense training. It is important to emphasize that the calories should primarily come from nutrient-dense foods to support overall health and optimal muscle growth. This surplus allows the body to have the necessary energy and nutrients to build and repair muscle tissue.
Phased Approach to Dieting
When embarking on a fat loss phase, it is beneficial to start with a primer phase, also known as a holding phase or feeder phase. During this phase, the goal is to maintain current weight and create habits that will support the upcoming diet. This phase is essential for optimal physiological and psychological readiness. After the primer phase, the individual can enter into a calorie deficit, with adjustments made based on individual progress, adherence, and need for breaks. The duration and intensity of the diet phase will depend on the specific goals, preferences, and the individual's response to the initial calorie deficit.
Adherence, Flexibility, and Individualization
Regardless of the goal, adherence to the plan is crucial for long-term success. The specific approach to training and nutrition should be individualized and flexible to accommodate personal preferences and lifestyle factors. It is also important to work with a coach or professional who can guide and support the individual throughout the journey, providing necessary accountability and adjustments as needed.
Key Points from the Podcast Episode
1. The importance of setting long-term goals and creating a roadmap to achieve them
2. The significance of taking a methodical approach and being willing to put in the necessary work
3. The value of accountability and investing in a coach or mentor to guide and support you throughout the journey
Tips for Achieving Year-round Abs
To maintain year-round abs, focus on:
- Drinking an adequate amount of water daily, preferably 75-100% of your body weight in fluid ounces
- Maintaining a high step count each day (8,000-15,000 steps)
- Incorporating aerobic-based cardio several times a week
- Following a consistent strength training routine (4-6 days per week)
- Consuming a diet that emphasizes whole foods (90% of your intake) and includes 1-1.2g of protein per pound of body weight
- Prioritizing a higher carbohydrate, lower fat intake
Upcoming Projects and Developments
Cody is excited about several upcoming projects, including:
- Increasing content production, sharing personal journey insights, and speaking at seminars
- Launching a new app for coaching that will consolidate all coaching-related tools and streamline the client experience
- Focusing on refining systems and enhancing the overall experience for clients
This episode is actually a re-post from an awesome podcast hosted by my good friend and fellow strength coach, Mike Robertsons. He runs the Physical Preparation podcast and invited me on as his "New Years' Guest", to help bring in 2024 with a full episode on how to build as much muscle and lose as much fat as possible, in the New Year.
So grab a pad and pen, because WE GO IN and leave no stone unturned when it comes to body composition transformation!
Tune in to Mike's podcast at: https://apple.co/3ArsTw6
