Self-Selecting

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

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⁠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 Ashley Kaltwasser to talk about what it really takes to stay competitive in today’s bikini division. We cover how the standard has evolved, why more upper body and overall density are now required, and how conditioning, judges’ feedback, and long-term patience all shape success at the pro level.

We also get into the new Fit Model division, the bikini points system, competing soon after turning pro, post-show food decisions, and why staying closer to stage weight can make prep more productive. This is a great conversation for competitors, coaches, and athletes trying to understand the realities of bikini bodybuilding, improvement seasons, and pro-level longevity.

Timestamps:

- [00:00 – 02:54] – Intro to Ashley Kaltwasser.
- [02:55 – 09:28] – When it became clear significant physique changes were needed to stay competitive.
- [09:29 – 13:21] – The growth of upper body development, changing conditioning expectations, and how even small shifts matter at the top level.
- [13:22 – 16:23] – Taking judges’ feedback without a negative attitude.
- [16:24 – 22:20] – Ashley’s reaction to the Fit Model division.
- [22:21 – 25:23] – Lessons from early Fit Model judging.
- [25:24 – 30:57] – Thoughts on the bikini pro points system.
- [30:58 – 36:10] – Why new pros should compete soon after earning their card, plus Ashley’s recent feedback and current areas of focus.
- [36:11 – 39:01] – Shows Ashley has on her radar.
- [39:02 – 42:31] – Common challenges Ashley sees in athletes she works with.
- [42:32 – 48:58] – Her mentality around adherence outside of prep, intuitive eating, and maintaining structure without being overly rigid year-round.
- [48:59 – 52:03] – Post-show meals and the cost of bingeing.
- [52:04 – 56:29] – Weight gain between shows, muscle maturity, and why more bodyweight isn’t always the answer for bikini improvement.

Links & Resources:

Follow Ashley on Instagram: @ashleykfit

Work With Ashley: https://teamelitephysique.com/ashley-kaltwasser

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 how long a fat loss phase should realistically last before it becomes counterproductive.

I explain how dietary fatigue builds over time, the psychological and physiological signals that your diet is reaching its limit, and why pushing a deficit too long often leads to burnout, adherence issues, and stalled progress.

We also cover why fat loss should be more aggressive early, the role of refeeds and diet breaks, and how to recognize when it’s time to end the diet and move to maintenance so you can set yourself up for a more successful future fat loss phase.

Timestamps:

- [00:00 – 08:57] – Introduction and the client story that sparked the question of how long someone should diet.
- [08:58 – 12:29] – My belief on total time spent dieting and why the cost of dieting eventually outweighs the benefit.
- [12:30 – 14:29] – The typical maximum length for a fat loss phase and when dieting becomes less productive.
- [14:30 – 15:59]– How to determine your personal dieting timeline.
- [16:00 – 17:49] – Defining dietary fatigue and how psychological stress builds during a prolonged diet.
- [17:50 – 21:59] – Signs of psychological burnout.
- [22:00 – 22:56] – The importance of giving yourself grace.
- [22:57 – 27:29] – Physiological burnout and why trying to recomp slowly often prolongs dieting fatigue.
- [27:30 – 31:39] – Physical signs of dietary fatigue.
- [31:40 – 34:31] – Strategies to manage dietary fatigue.
- [34:32 – 36:56] – When to implement a diet break.
- [36:57 – 40:49] – Why struggling during a diet isn’t weakness.
- [40:50 – 45:00] – Signs it may be time to end a fat loss phase.
- [45:01 – 50:24] – Why maintenance phases are essential and how stepping out of a deficit improves long-term results.

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 how to approach cheat meals, untracked meals, and “off-plan” eating without blowing your progress — or your mindset.

If you’ve ever felt anxious going into a free meal, guilty afterward, or stuck in the cycle of overdoing it and then trying to “undo” it… this episode is for you.

I walk through how to evaluate the true cost of a cheat meal — not just calories, but digestion, sleep, scale weight, training performance, and mental bandwidth — and how to use these meals as tools instead of setbacks.

Timestamps:

- [00:00 – 04:14] – Why cheat meals trigger anxiety + the real problem isn’t the calories
- [04:15 – 06:59] – The opportunity cost: scale weight, digestion, sleep & training performance
- [07:00 – 11:36] – The real purpose of untracked meals (and when to use them)
- [11:37 – 16:32] – The “fixed calorie cost” of a cheat meal
- [16:33 – 19:57] – Eating to satisfaction vs. eating to completion
- [19:58 – 23:38] – What to consider if you still have fat to lose
- [23:39 – 29:39] – Travel, date nights & ordering strategically at restaurants
- [29:40 – 33:08] – Multiple untracked meals: how to manage macro spillover
- [33:09 – 36:28] – When to practice the skill in maintenance or a build
- [36:29 – 42:42] – Cheat meals aren’t for the weak (and they don’t magically burn fat)

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 IFBB Bikini Pro Hope Castelli to unpack what it really takes to grow in this sport — physically, mentally, and strategically. We talked about her journey from gymnast to powerlifter to IFBB Pro, the hard lessons around stress and sleep, outgrowing coaches, building real muscle as a female athlete, and navigating PED conversations in an untested federation.

We also dive into the evolving landscape of bikini, the new Olympia qualification system, heavy training, mindset shifts, and why some pros are transitioning to Fit Model. Whether you’re a competitor, coach, or serious lifter trying to build a pro-level physique, this episode pulls back the curtain on what actually matters.

Timestamps:

- [00:00 – 04:29] – From gymnast to IFBB Pro: Hope’s first competing experience
- [04:30 – 10:12] – Stress, sleep & outgrowing your coach
- [10:13 – 13:59] – What to look for in a coach as you level up
- 14:00 – 19:58] – Fixing sleep, managing stress & unlocking growth
- [19:59 – 24:39] – Heavy training, muscle density & female physiology
- [24:40 – 29:42] – Are you actually training hard enough?
- [29:43 – 32:02] – PED reality in bikini: honest conversations with athletes
- [32:03 – 36:28] – Natural vs enhanced competitors: managing expectations
- [36:29 – 39:59] – Progressive overload & elite-level training strategy
- [40:00 – 43:42] – Olympia qualification changes & pro strategy
- [43:43 – 46:04] – Bikini vs Fit Model: is the sport shifting?
- [46:05 – 49:42] – Long-term sustainability, femininity & competing with intention

Links & Resources:

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

Follow Hope on Instagram: https://www.instagram.com/hopes_fit_ifbbpro/?hl=en

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