Self-Selecting

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

Want bigger, rounder delts without accidentally overdeveloping your traps, arms, or back?

In this episode, I break down how I would structure an upper-body training program specifically for shoulder growth. I explain why defining the exact physique you want comes first, how I measure delt progress, and why your bone structure and body-fat distribution influence how much shoulder development you actually need.

I also walk through my three-day upper-body framework, including push, skills, and pull days, plus the rear delt flies, lateral raises, pressing variations, and back exercises I use. I cover scapular stability, avoiding unwanted trap recruitment, exercise execution, and why more weight isn't always the answer for building better delts.

Whether you're a bikini competitor trying to improve your upper-body balance or simply want wider, more defined shoulders, this episode gives you a practical framework for building delts intentionally.

Timestamps:

- [00:00 – 04:07] – How to Build Bigger Delts & Your Upper-Body Training Strategy
- [04:07 – 08:46] – Define the Shoulder & Upper-Body Look You Actually Want
- [08:46 – 10:21] – How to Measure Delt Growth & Track Shoulder Progress
- [10:21 – 14:38] – Body Fat, Bone Structure & How Much Delt Muscle You Need
- [14:38 – 16:18] – Scapular Stability & Preventing Unwanted Trap Growth
- [16:18 – 21:15] – The 3-Day Delt Training Split & Upper-Body Warm-Ups
- [21:15 – 24:50] – Rear Delt Flies & Cable Lateral Raise Technique
- [24:50 – 28:20] – Shoulder Presses, Lateral Raises & Exercise Selection
- [28:20 – 31:46] – Skills Day & Training Delts Without Building More Back
- [31:46 – 35:38] – How to Structure a Back Day for Better Shoulder Development
- [35:38 – 37:58] – Why I Avoid Upright Rows for Delt Training
- [37:58 – 39:29] – Chest Pressing, Pec Development & Breast Implants
- [39:29 – 40:59] – Recovery, Training Metrics & Breaking Through Plateaus

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

Struggling to eat enough calories during a muscle-building phase without feeling uncomfortably full?

In this episode, I share 17 high-calorie, lower-volume foods I use for myself and clients when food intake gets high. From dates, honey, kefir, and higher-fat dairy to seeds, dark chocolate, anchovies, and plantains, I break down practical ways to increase calories while still prioritizing whole foods, micronutrients, hydration, and training performance.

If you're in a calorie surplus, struggling to hit your macros, or simply can't stomach another high-volume meal, these are simple foods and swaps that can make a muscle-building diet much easier.

Timestamps:

- [00:00 – 01:43] – High-Calorie, Low-Volume Foods for a Muscle-Building Diet
- [01:43 – 02:50] – #1 Dates
- [02:50 – 03:39] – #2 Honey
- [03:39 – 04:41] – #3 Kefir
- [04:41 – 06:31] – #4 Fairlife Milk
- [06:31 – 07:50] – #5 Aussie Bites
- [07:50 – 08:52] – #6 Coconut
- [08:52 – 09:54] – #7 Chia, Flax & Hemp Seeds
- [09:54 – 11:10] – #8 Walnuts
- [11:10 – 12:48] – #9 Dried Fruit
- [12:48 – 14:45] – #10–11 Hummus, Tahini & Higher-Fat Dairy
- [14:45 – 16:25] – #12–13 Bone Broth & Dark Chocolate
- [16:25 – 18:27] – #14 Anchovies & Sardines
- [18:27 – 19:13] – #15 Plantains
- [19:13 – 20:12] – #16–17 Pine Nuts & Cacao Nibs
- [20:12 – 20:40] – Making a High-Calorie Diet Easier to Eat

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 Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://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