Self-Selecting

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

Why does hair loss happen—and how do you figure out what’s actually causing it?

In this episode, I break down the biggest contributors to hair thinning and shedding, including androgens and DHT, thyroid medication, nutrient deficiencies, inflammation, stress, low protein intake, dieting, and everyday hair-care habits. I also explain why identifying the root cause matters before jumping into treatments like minoxidil, finasteride, spironolactone, or other hair-loss medications.

If you’re experiencing hair loss during fat loss, bodybuilding, thyroid treatment, or PED use, this episode will help you understand what may be driving it and what to consider before choosing a treatment.

Timestamps:

- [00:00 – 02:01] – Hair Growth Phases & Why Hair Starts Shedding
- [02:01 – 04:00] – Androgens, DHT & Why Hair Loss Usually Has Multiple Causes
- [04:00 – 05:41] – Thyroid Medication & Hair Loss
- [05:41 – 06:25] – Iron, Ferritin & Nutrient Deficiencies
- [06:25 – 07:54] – Inflammation, Low Energy Availability & Hair Growth
- [07:54 – 08:52] – Stress-Induced Hair Loss & Delayed Shedding
- [08:52 – 11:31] – Hairstyles, Heat, Chemicals & Habits That Accelerate Hair Loss
- [11:31 – 12:26] – Low Protein Intake & Hair Shedding
- [12:26 – 16:27] – Bloodwork & Finding the Root Cause Before Treatment
- [16:27 – 17:29] – Hair Loss Patterns & When to See a Dermatologist
- [17:29 – 23:17] – Finasteride & Dutasteride: Benefits, Risks & Side Effects
- [23:17 – 30:02] – Minoxidil, Microneedling & Ketoconazole
- [30:02 – 32:39] – Spironolactone, Androgens & Performance Trade-Offs
- [32:39 – 36:28] – Protein, Dietary Fat, Carbs & Nutrients for Hair Health
- [36:28 – 41:17] – What to Do If You're Experiencing Hair Loss

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

How do you make a muscle-building phase productive without simply gaining unnecessary body fat?

In this episode, I break down the six things I want in place before starting a calorie surplus. I cover adherence, training execution, health, starting body fat, flexibility with food, and the metrics you need to determine whether you're actually building muscle or just gaining weight.

I also explain why a successful build requires enough physical and psychological runway to intentionally gain weight, how to set boundaries around untracked meals, and why consistent data should drive adjustments to calories—not emotion. If you're preparing for a lean bulk or muscle-building phase, this is the checklist I'd use before increasing food.

Timestamps

:- [00:00 – 02:02] – Productive Muscle Gain vs. Just Gaining Body Fat
- [02:02 – 05:06] – #1: Build Consistent Nutrition Adherence First
- 05:06 – 06:41] – #2: Get Your Training Program Dialed In
- [06:41 – 08:59] – #3: Prioritize Health & Injury Recovery Before Building
- [08:59 – 12:03] – #4: Are You Lean Enough to Start a Building Phase?
- [12:03 – 14:50] – #5: Set Boundaries Around Flexible & Untracked Eating
- [14:50 – 17:00] – #6: Track the Metrics That Determine Calorie Adjustments
- [17:00 – 18:27] – How to Make a Muscle-Building Phase Actually Work

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

How do you actually perform the B-Stance Romanian Deadlift correctly?

In this episode, I break down one of the most misunderstood glute-building exercises in strength training: the contralaterally loaded B-Stance RDL. I explain why this movement is designed to challenge hip and pelvic stability, how proper loading improves glute development, and the common compensations that reduce its effectiveness.

I also cover why center of mass, core bracing, hip positioning, and foot pressure matter more than simply lifting heavier weights. Whether you're a physique athlete, bodybuilder, or someone looking to build stronger, more symmetrical glutes, this episode will help you improve your technique, eliminate common mistakes, and get more from every rep.

Timestamps:

- [00:00 – 05:18] – Why the B-Stance RDL Is So Often Done Incorrectly
- [05:18 – 08:47] – Contralateral Loading, Hip Stability & Glute Growth
- [08:47 – 14:15] – Unilateral Mechanics, Asymmetries & How the Movement Should Work
- [14:15 – 18:00] – B-Stance RDL Setup & Technique Checklist
- [18:00 – 22:07] – Why You Feel Your Lower Back During RDLs
- [22:07 – 25:58] – Understanding Center of Mass & Balance
- [25:58 – 29:11] – Contralateral vs. Ipsilateral Loading & Adductor Recruitment
- [29:11 – 31:50] – The Most Common Hip Compensation Mistakes
- [31:50 – 34:44] – Building Better Glutes Through Better Technique

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

What's the best squat for glute growth?

In this episode, I explain why that's actually the wrong question to ask. Instead of ranking squat variations from best to worst, I walk through the framework I use to choose the right squat pattern based on loadability, stability, and injury risk. I break down the trade-offs of front squats, back squats, Smith machine squats, goblet squats, hack squats, reverse hack squats, Rogers pendulum squats, and leg press so you can choose the best option for your goals.

I also discuss why core stability and center of mass matter more than the exercise itself, when machine squats outperform free weights, and how selecting the right squat variation can improve glute growth, strength, and long-term progress.

Timestamps:

- [00:00 – 01:30] – Why There Isn't One "Best" Squat for Glute Growth
- [01:30 – 03:19] – The 3 Questions I Use to Choose a Squat Pattern
- [03:19 – 05:28] – Front Squats: My Top Choice for Stability & Progressive Overload
- [05:28 – 06:54] – Back Squats: Benefits, Limitations & Core Demands
- [06:54 – 09:19] – Smith Machine Squats: Fixed Bar Path Pros & Cons
- [09:19 – 13:43] – Goblet Squats: The Best Progression for Learning Squat Mechanics
- [13:43 – 15:02] – Hack Squats: When They Work (And When They Don't)
- [15:02 – 17:51] – Reverse Hack Squats: My Favorite Machine Squat Option
- [17:51 – 20:29] – Rogers Pendulum Squats & Choosing the Right Machine
- [20:29 – 22:19] – Why Leg Press Isn't a Squat Replacement

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