Self-Selecting

If you hate your meal plan, forcing yourself to eat the same boring foods every day probably isn't going to make you more consistent.

In this episode, I break down practical food swaps and meal prep ideas I use with clients to make a fat loss or muscle-building diet more enjoyable without completely rebuilding the plan. I cover overlooked protein sources, alternatives to rice and potatoes, ways to add more variety with fruits and vegetables, and how to use fats, dairy, dips, seeds, and different textures to make simple meals significantly better.

I also explain why enjoying your food matters for diet adherence, how your perception of “diet food” can influence hunger, and why you should audit meals you consistently dread instead of waiting until you're so bored that you go off plan.

Whether you're following a structured meal plan or flexible dieting with macros, the goal is to create meals you can actually look forward to while still supporting your nutrition and body composition goals.

Timestamps:

- [00:00 – 02:37] – How to Make a Boring Meal Plan Easier to Follow
- [02:37 – 05:58] – Protein Swaps: Chicken, Steak & Lean Meats
- [05:58 – 08:35] – Seafood, Eggs & High-Protein Meal Ideas
- [08:35 – 10:53] – Better Carb Swaps When You’re Sick of Rice
- [10:53 – 14:44] – Fruit Swaps & Easy Ways to Add Diet Variety
- [14:44 – 17:33] – Vegetables, Seasonal Foods & Finding Better Recipes
- [17:33 – 19:43] – Make Meal Prep More Enjoyable With Better Ingredients
- [19:43 – 22:49] – Healthy Fats, Dips, Nuts & Seeds
- [22:49 – 24:18] – Dairy Swaps & Why Dietary Fat Matters
- [24:18 – 26:08] – Hate Your Meal Plan? Audit Your Meals

Links & Resources:

Purchase The Complete Fat Loss Guide:
https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint:
https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

⁠Coaching: Let's Chat⁠
https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠
https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠:
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⁠Patreon⁠:
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Fat loss is straightforward—but the way we approach it can make it unnecessarily difficult.

In this episode, I break down seven fat loss principles I consistently see determine whether someone makes progress or stays stuck. I cover why honest adherence matters more than optimization, how inaccurate food tracking can erase a calorie deficit, why you should stop changing a system that's already working, and how to use scale weight and other data without letting normal fluctuations derail you.

I also explain why constantly feeling like you're dieting doesn't mean you're actually maintaining a deficit, why you need to commit before expecting results, and why hunger isn't automatically a sign that something is wrong. If you're putting in effort but still struggling to lose body fat, these principles will help you identify what's actually holding you back.

Timestamps:

- [00:00 – 11:15] – Why Fat Loss Feels Harder Than It Needs to Be
- [11:15 – 21:04] – #1 Get Brutally Honest About Diet Adherence
- [21:04 – 25:49] – #2 Stop Chasing Novelty When Your Diet Is Working
- [25:49 – 34:22] – #3 Scale Weight, Tracking Accuracy & Better Fat Loss Data
- [34:22 – 38:51] – #4 Why You’re Always Dieting Without Losing Fat
- [38:51 – 42:22] – #5 Don’t Start a Calorie Deficit Until You’re Ready
- [42:22 – 45:27] – #6 The Calorie Deficit Comes Before the Results
- [45:27 – 47:54] – #7 Hunger Is a Normal Part of Fat Loss
- [47:54 – 50:12] – Bonus: Consistency Beats Extreme Dieting

Links & Resources:

Purchase The Complete Fat Loss Guide:
https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint:
https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠
https://calendly.com/coryfit-coaching/15min

Consults: Book a Call⁠
https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠:
https://www.instagram.com/cory_fit/

⁠Patreon⁠:
https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Social events, birthdays, holidays, and meals out don't have to completely derail your fat loss phase.

In this episode, I walk through a real example of how I helped a client navigate two untracked restaurant meals and birthday cake in the same day while still keeping her fat loss goals in mind. Instead of trying to perfectly track every calorie—or writing the entire day off as a cheat day—I show you how to create practical guardrails around protein, portions, fullness, training, and food choices.

I break down how I would approach everything from chicken and waffles to sushi and dessert, why I don't recommend starving yourself before a big meal, and how planning your food decisions before you get to the restaurant can prevent an untracked meal from becoming an uncontrolled one.

The goal isn't perfection. It's learning how to enjoy meals and celebrations without turning one social event into a 3,000–4,000 calorie day you never intended to have.

Timestamps:

- [00:00 – 01:41] – How to Plan Two Untracked Meals During Fat Loss
- [01:41 – 03:37] – Chicken & Waffles: Don’t Starve Before Eating Out
- [03:37 – 05:45] – Protein, Hydration & Portion Control
- [05:45 – 06:51] – How to Enjoy Restaurant Meals Without Overeating
- [06:51 – 08:56] – Training Between Meals & Keeping Protein High
- [08:56 – 10:36] – How to Navigate Sushi During a Fat Loss Phase
- [10:36 – 12:30] – Order Less & Use Fullness as Your Guardrail
- [12:30 – 13:55] – How to Plan for Dessert Without Blowing Your Calories
- [13:55 – 14:49] – A Better Strategy for Cheat Meals & Social Events

Links & Resources:

Purchase The Complete Fat Loss Guide:
https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint:
https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

⁠Coaching: Let's Chat⁠
https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠
https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠:
https://www.instagram.com/cory_fit/

⁠Patreon⁠:
https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

What are bikini competitors actually using—and what are the risks that often get left out of the conversation?

In this episode, I break down 10 categories of performance-enhancing drugs commonly seen in bikini bodybuilding, including anabolic androgenic steroids, GLP-1s, growth agonists, beta agonists, thyroid hormone, TRT, SERMs, SARMs, diuretics, and hormone replacement therapy.

Rather than presenting these drugs as shortcuts, I explain why athletes use them, the potential side effects and contraindications, and why “female-friendly” or non-androgenic doesn’t mean risk-free. I also cover virilization, muscle loss, cardiovascular and liver concerns, hormone health, and why medical supervision and an individualized risk assessment matter when making decisions around PED use.

If you’re a bikini competitor, physique athlete, or someone comparing your natural progress to enhanced physiques online, this episode will give you more context around what may be happening behind the scenes—and the trade-offs that come with it.

Timestamps:

- [00:00 – 05:23] – PED Use in Bikini Bodybuilding: Natural vs. Enhanced Expectations
- [05:23 – 09:00] – #1 Anabolic Steroids
- [09:00 – 10:12] – #2 GLP-1s
- [10:12 – 13:21] – Androgenic vs. Non-Androgenic PEDs & GLP-1 Risks
- [13:21 – 15:28] – GLP-1 Contraindications & Mental Health Considerations
- [15:28 – 18:05] – #3 Growth Agonists
- [18:05 – 19:19] – #4 Beta Agonists
- [19:19 – 21:33] – #5 Thyroid Hormone
- [21:33 – 24:02] – #6 TRT for Women
- [24:02 – 28:39] – #7 SERMs: Estrogen, Contest Prep & Unnecessary Risk
- [28:39 – 31:53] – #8 SARMs
- [31:53 – 34:27] – #9 Diuretics
- [34:27 – 37:37] – #10 HRT
- [37:37 – 38:38] – PED Risk, Medical Supervision & Final Takeaways

Links & Resources:

Purchase The Complete Fat Loss Guide:
https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint:
https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

⁠Coaching: Let's Chat⁠
https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠
https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠:
https://www.instagram.com/cory_fit/

⁠Patreon⁠:
https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I sit down with Amanda Sangiacomo to unpack some of the biggest myths and misleading claims circulating in women’s fitness. We talk about whether Pilates can actually narrow your rib cage or “lengthen” muscles, why women fear getting bulky, what body recomposition really requires, and why body scans don’t always tell the full story.

We also get into viral claims around “cortisol face,” influencers promoting extremely high calorie intakes, peptides and performance-enhancing drugs, and the responsibility that comes with presenting an enhanced physique online. Amanda and I break down how genetics, biomechanics, training intensity, recovery, and lifestyle all influence what’s realistically achievable.

Finally, we discuss “pretty muscle,” the evolution of elite CrossFit, adaptive athletes, and why getting extremely lean may not make sense for your actual life—even if you technically can do it. If you’ve ever compared your body, calories, training, or progress to someone online, this conversation will help you put those comparisons into context.

Timestamps:

- [00:00 – 08:18] – Rib Cage & Pilates Myths: Can You Actually Change Your Structure?
- [08:18 – 12:00] – “I Don’t Want to Get Bulky”: The Reality of Building Muscle
- [12:00 – 17:15] – Body Recomposition: Muscle Gain vs. Fat Loss
- [17:15 – 19:51] – DEXA & InBody Scans: Why the Numbers Can Mislead You
- [19:51 – 24:40] – High-Calorie Diet Claims & What Fitness Influencers Leave Out
- [24:40 – 26:42] – “Cortisol Face” & Viral Wellness Misinformation
- [26:42 – 32:15] – Peptides, PEDs & What “Natural” Really Means
- [32:15 – 37:25] – Pilates Misinformation, Biomechanics & Building Your Ideal Physique
- [37:25 – 41:11] – “Pretty Muscle,” CrossFit & How Elite Fitness Has Changed
- [41:11 – 44:16] – Adaptive CrossFit Games & Redefining Athletic Performance
- [44:16 – 50:38] – Natural vs. Enhanced: PED Transparency & Responsibility
- [50:38 – 56:51] – Is Getting Extremely Lean Actually Worth It

Links & Resources:

Follow Amanda on Instagram: https://www.instagram.com/simplymander/

Work With Amanda: https://www.blackironnutrition.com/nutrition-coaching-sign-up

Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint:
https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

⁠Coaching: Let's Chat⁠
https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠
https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠:
https://www.instagram.com/cory_fit/

⁠Patreon⁠:
https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink