Self-Selecting

In this episode, I walk through how I actually structure my diet to make it enjoyable, sustainable, and aligned with my physique goals. I break down why most people burn out on meal prep, and how the real solution isn’t abandoning structure—it’s learning how to cook better, build flavor, and create variety without sacrificing nutrition.

I cover practical strategies to elevate simple meals, debunk myths around sodium and “clean eating,” and explain how small changes in preparation can dramatically improve adherence. Ultimately, this is about making your diet something you can stick to long-term—without feeling restricted or bored.

Timestamps:

- [00:00 – 04:14] – Why most diets fail.
- [04:15 – 07:29] – You can build flavorful, satisfying meals that still align with fat loss or performance goals.
- [07:30 – 15:54] – Elevating meal prep.
- [15:55 – 17:44] – Why “plain chicken and bland meals” is a self-imposed problem—not a requirement.
- [17:45 – 20:21] – Sodium myth.
- [20:22 – 22:53] – Resting your protein.
- [22:54 – 24:35] – Infusing oils and using herbs to elevate meals without adding excessive calories.
- [24:36 – 31:38] – Building flavor bases.
- [31:39 – 35:25] – Managing extra calories while improving food quality and enjoyment.
- [35:26 – 38:59] – Creating core meals you refine over time.
- [39:00 – 43:26] – Smart food swaps.
- [43:27 – 45:43] – Protein variety.
- [45:44 – 51:43] – Practical meal ideas.

Links & Resources:

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

In this episode, I break down the biggest mistakes competitors make post-show, and how to approach your off-season, weight gain, and muscle building strategy with intention.

I explain why getting stage lean comes with a massive physiological cost, why more weight gain isn’t better, and how to realistically assess how much muscle you can build. I also walk through different competitor scenarios so you can understand what YOU should be doing based on your current physique and experience level.

If you’ve ever wondered how much weight you should gain, how to avoid the “danger zone,” or why your off-season isn’t producing results—this episode will give you clarity.

Timestamps:

- [00:00 – 05:05] – Common post-show expectations and why most competitors approach the off-season incorrectly.
- [05:06 – 07:06] – The biggest mistake.
- [07:07 – 11:19] – The leaner you are, the higher the physiological cost—and how PED use and post-show decisions factor in.
- [11:20 – 15:04] – Why more weight gain isn’t better + stage leanness isn’t defined by body fat percentage alone.
- [15:05 – 16:52] – Why there’s no universal answer.
- [16:53 – 20:32] – Muscle loss in prep + understanding the P-ratio.
- [20:33 – 28:42] – Scenario breakdowns (A & B): high-level vs intermediate competitors.
- [28:43 – 32:07] – Scenario C: novice competitors.
- [32:08 – 34:42] – Scenario D: first-time competitors.
- [34:43 – 40:19] – Why expectations fall apart.
- [40:20 – 43:54] – If you didn’t get lean enough + avoiding the “danger zone” body fat rebound.
- [43:55 – 48:20] – Overestimating muscle gain and why most off-seasons are far less productive than people think.
- [48:21 – 55:40] – Off-season framework + direct answer on how much weight you should gain for optimal progress.

Links & Resources:

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

In this episode, I sat down with Dr. Andy Galpin to break down what actually drives performance—and why sleep is often the most overlooked limiter.

We dive into how performance is always individualized, but sleep consistently shows up as the biggest bottleneck. We unpack common sleep misconceptions, how to improve it without unrealistic routines, and why behavior change—not more information—is the real solution.

We also cover caffeine, nicotine, downregulation, and stress management, along with practical frameworks like the quadrant model and allostatic load, so you can better understand where your recovery is actually breaking down.

Timestamps:

- [00:00 – 02:30] – Andy’s background.
- [02:31 – 05:08] – The biggest performance pillar.
- [05:09 – 11:51] – Common sleep misconceptions.
- [11:52 – 21:47] – How to assess poor sleep.
- [21:48 – 23:30] – Managing caffeine intake: timing vs dosage.
- [23:31 – 27:55] – Nicotine as a substitute for caffeine.
- [27:56 – 30:49] – Learning to shift into a parasympathetic state.
- [30:50 – 33:32] – Creating boundaries around sleep.
- [33:33 – 36:14] – The quadrant model.
- [36:15 – 39:38] – The rule of recovery vs training.
- [39:39 – 48:09] – Allostatic load explained.
- [48:10 – 52:25] – Managing sleep with kids, chaos, and unpredictable routines.
- [52:26 – 56:47] – Sleep disruptions from partners and how to identify hidden issues like undiagnosed sleep disorders.
- [56:48 – 01:02:22] – Travel and sleep.

Links & Resources:

Follow Dr. Andy Galpin on Instagram: @drandygalpin

Connect With Dr. Andy Galpin: https://www.andygalpin.com/

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

In this Q&A episode, I answer some of the most common questions around PED use, contest prep, hormones, fat loss, and training execution. I break down the nuance behind topics like GLP-1s, TRT, Fit Model vs Bikini, and how to actually assess progress without overcomplicating it.

I also dive into real-world coaching scenarios—covering diet adherence, cravings, recomp myths, and training mistakes—to help you make better decisions whether you're a competitor or lifestyle client.

This episode is a raw, practical look at how I think through complex topics in bodybuilding, performance, and long-term progress.

Timestamps:

- [00:00 – 04:44] – Spironolactone and muscle growth + thoughts on Fit Model vs Bikini and competing priorities.
- [04:45 – 10:41] – PED considerations for Crohn’s, preserving hormones in prep, and managing stress, sleep, and recovery.
- [10:42 – 17:11] – Low estrogen, PMDD risks, L-carnitine use, and why waist trainers don’t work.
- [17:12 – 24:42] – Melanotan safety, coaching costs, and realistic expectations for investing in coaching.
- [24:43 – 30:53] – Retatrutide timing in prep, becoming an IFBB pro, and long-term muscle building strategy.
- [30:54 – 35:47] – Training for aesthetics vs modeling, reducing muscularity, and lifestyle vs competitor coaching.
- [35:48 – 39:08] – Anavar, TRT, restoring hormones, and managing stress vs relying on HRT.
- [39:09 – 43:27] – Fit Model vs Bikini after Japan Pro + how I assess when to adjust calories or training.
- [43:28 – 47:49] – Recomp markers, strength progression, and what actually indicates progress.
- [47:50 – 52:50] – Managing cravings, adherence strategies, and controlling impulsive eating behaviors.
- [52:51 – 59:00] – Structuring growth → maintenance → fat loss phases and common misconceptions.
- [59:01 – 01:04:33] – Training execution questions, core stability, adherence resources, and overcoming macro-related guilt.
- [01:04:34 – 01:07:19] – Training program adjustments and how often to rotate based on progress.

Links & Resources:

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

In this episode, I break down the framework I use to create an effective fat loss deficit without destroying recovery, training performance, or long-term adherence.

I walk through why understanding your baseline maintenance intake and activity is essential before starting a diet, and how your available “runway” for adjustments determines whether calories or cardio should be manipulated first. Using four real-world scenarios, I explain the common mistakes people make when dieting—like relying too heavily on cardio, under-reporting food, or pushing a deficit too aggressively.

The goal of fat loss shouldn’t be to apply the most pressure possible, but to create a strategic, sustainable deficit that preserves muscle, performance, and adherence.

Timestamps:

- [00:00 – 04:13] – Why fat loss requires a strategic deficit.
- [04:14 – 06:25] – Finding your baseline maintenance intake and activity.
- [06:26 – 09:39] – Defining your “runway.”
- [09:40 – 12:19] – Deciding whether to increase cardio or decrease calories.
- [12:20 – 13:48] – Why psychological calorie thresholds matter.
- [13:49 – 16:58] – Scenario 1.
- [16:59 – 20:00] – Scenario 2.
- [20:01 – 24:24] – Scenario 3.
- [24:25 – 27:34] – Scenario 4.
- [27:35 – 29:24] – Why extremely low calorie targets often create unnecessary dietary fatigue.
- [29:25 – 32:19] – When weight loss stalls.
- [32:20 – 35:59] – How excessive deficits affect sleep, recovery, training performance, and muscle preservation during fat loss phases.
- [36:00 – 39:14] – When it’s time to stop dieting and why pushing to get leaner isn’t always beneficial for physique or long-term progress.

Links & Resources:

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