The CBM effect

Client spotlight: Paul McTavish - a year journey to photoshoot

Wed, 24 Jun 2026 14:00:00 +0100

I am joined today by CBM member Paul who has recently completed his first photoshoot

The last year of coaching has all been geared towards this and we break down his journey, where he has come from and all the lessons learned and growth made along the way

A real valuable listen, one that shows if you put your mind to it you can do anything

Hope you enjoy

Client spotlight: Oliwia Cyrann - the journey to first time on stage

Wed, 15 Apr 2026 17:00:00 +0100

Join me in todays episode where I have CBM member Oliwia on to discuss her first prep and journey to the stage

We delve into her experience and she provides an honest unfiltered experience of the journey - the highs, the lows and everything in between

A good insight into how a prep may be for those that have never done one before and plenty take aways here!

Enjoy!

Client spotlight - Allen Brown: The journey to getting in the best shape of his life for 50

Wed, 17 Dec 2025 20:00:00 +0000

In todays episode I am joined by CBM member Allen, we take a deep dive into his journey and getting into the shape of his life for 50.

A very inspiring journey, one that is life changing. A lot to be taken away here when we look at where he was and where he is now and the mindset shift that has happened to allow him to do so.

Hope you enjoy!

Client spotlight - Jody Stirling: the journey, photoshoot prep & the lessons along the way

Sat, 01 Nov 2025 13:00:00 +0000

Team CBM member Jody joins me in todays podcast

We chat about her journey of getting into the gym, her photoshoot this year and dive deep into the mindset behind everything.

One not to be missed here, a lot of value to be taken from what she has achieved, what she has had to overcome and how to balance it all being someone with a young family and busy work schedule

Client spotlight - John Varney: photoshoot journey and building a stronger mindset

Sun, 26 Oct 2025 12:00:00 +0000

I am joined in todays episode by CBM member John, we discuss in depth his journey from never getting any results to being in the best shape of his life. We speak about the highs and the lows and overcoming the mindset barriers to get there.

This is an episode many can relate to who struggle with mindset, the journey has been inspiring and there is plenty value in here for everyone!

How to deal with social occasions - before, during & after

Wed, 28 May 2025 11:00:00 +0100

Today I break down the behaviours and mindset needed to be able to incorporate social occasions into your plan whilst still being able to progress!

Some simple, rational bits of advice that can hopefully break down the mental barriers that come along with trying to balance the two

Prep update 4 weeks out - progress made/how I mentally deal with prep

Wed, 05 Mar 2025 11:00:00 +0000

Personal update today: talking about where I currently am in prep, the position we are in, how I'm feeling and what my current mentality currently looks like

Hope there is something in here for you to enjoy with my rambling!

CBM client spotlight - Chris Todd and getting in the best shape of his life at 44

Mon, 03 Feb 2025 07:00:00 +0000

Join me today where I sit down to discuss with Chris his photoshoot prep, we discuss the journey, how he had never been in shape before and the highs and lows that come with it.

A very inspiring journey that anyone could take some inspiration from, give it a listen and hope you enjoy!

Everything you need to know about handling a long surplus

Sun, 25 Aug 2024 07:00:00 +0100

Join me today where I discuss everything regarding long periods of being in a caloric surplus to gain muscle.

I break down food choices, mindset, goals, behaviours and troubleshooting.

Hope you enjoy!

How I prepped bikini athlete Louise to become top 5 in the universe

Sun, 09 Jun 2024 19:00:00 +0100

Join me in todays episode where I recap the bikin prep of my client Louise, I discuss the differences in this years prep to last year, the hurdles, the peaking strategies and go over the results and break down how it all went.

Any questions please feel free to message me :)

Coaches chat with James Greaves: 2024 prep, extreme dieting and the mindset behind it

Tue, 30 Apr 2024 20:00:00 +0100

In todays episode I am joined by James Greave (Valknut PT) where we discuss his most recent bodybuilding competition prep, the mindset behind it and overcoming doubts and obstacles along the way.

I hope you enjoy this listen, any questions/expansion of topics please reach out to either one of us for more!

Coaches chat with Neil Rennie - mindset, coaching and bodybuilding

Tue, 26 Mar 2024 20:00:00 +0000

Join me in todays episode with special guest Neil- a great coach and bodybuilder with a passion for physical and mental growth.

We take a deep dive into the philosophies of mindset, share coaching experiences/thought processes and discuss his journey over the last 5 years of bodybuilding and his progression.

One not to be missed and value in this one for anyone listening!

Enjoy

What does it take to get a result?

Mon, 04 Mar 2024 07:00:00 +0000

Join me in the latest episode of the CBM effect discussing what it takes to get a result.

Continuing on from last episode of how to structure a diet this episode dives more into the behaviours and thought processes needed to get your result. The things you need to have lined up, the questions you need to ask yourself to ensure your actions are in alignment with your goals.

A thought provoking episode, any questions or anything you would like elaborated... please don't hesitate to reach out and ask!

How to structure your Summer 2024 diet

Sat, 17 Feb 2024 08:00:00 +0000

Join me in the first episode of the new season of the CBM Effect where I break down the principles of how to make sure Summer 2024 you showcase the best version of you so far!

Instagram: @Liam_macadie_cbm

Client spotlight - Jack Eadie and the art of consistency

Tue, 06 Jun 2023 21:00:00 +0100

In todays episode I am joined by long term client Jack where we discuss his journey. He is an incredibly consistent individual so we explore his journey and his mindset and what leads him to be the way he is and how he stays so regimented.

I hope you are able to take something away from this episode and enjoy!

Client spotlight - Gary Smith and overcoming the loss of motivation

Wed, 24 May 2023 14:00:00 +0100

I am joined by my client Gaz in todays episode where we discuss his coaching journey with me.

He has had an on-off journey with me yo-yo'ing in weight but is back now better than ever.

We discuss his mindset, what makes him tick and how he overcame the lows in his journey.

Hope you enjoy!

Client spotlight - Louise Ainslie and her first bikini competition prep

Fri, 19 May 2023 11:00:00 +0100

I am joined in today's episode by Louise who has just competed for the first time. We delve into the process behind it/ the challenges/ what she enjoyed and learned. From never having dieted before to being in the best shape of her life we explore the journey and I hope you can take something away from this.

Enjoy!

Changing my workout split from 5 to 4 days - the why and the how

Tue, 02 May 2023 13:00:00 +0100

Join me in todays episode where I break down how my training split has been restructured for classic physique in order to bring up my legs.

I discuss the reasoning behind dropping a day, the importance of the split and structure alongside giving some insight into the intricacies of programming.

Hope you enjoy!

Client spotlight- Emily Mcardle and the mentality of building muscle

Fri, 21 Apr 2023 15:00:00 +0100

In todays episode I am joined by CBM member Emily, we discuss her journey of being in a surplus and all the challenges/benefits that come alongside it.

We discuss the improvements to training, nutrition and mentality and how she has overcome the challenges that come with gaining weight to build muscle.

A lot of valuable information here and gives you an insight into how her journey over the last year and a half has looked.

Enjoy!

2023 competition prep round up

Fri, 14 Apr 2023 16:00:00 +0100

Join me in todays episode where I breakdown my competition prep for the 2023 season.

I discuss the run up to the prep, breakdown of each show, thoughts on it all and where I go from here.

Hope you enjoy this insight.

Food choice considerations for deficit vs surplus

Sun, 12 Mar 2023 08:00:00 +0000

Join me in todays episode where I discuss some of the concepts and differences when it comes to a diet vs gaining phase.

I break down food choices, meal timing, appetite strategies and things to do/not to do.

I hope this gives you some clarity on the topic and a bit of insight that can help.

Enjoy!

Coaches chat unfiltered - Jack Halley and the art of body transformations

Sun, 12 Feb 2023 08:00:00 +0000

In todays episode I am joined by fellow body transformation coach Jack Halley. We discuss the ins and outs of transformations- the mental and physical side of it. We talk about things like the mentality required, how to make changes and mistakes to avoid.

I hope this gives you some insight in to transformations, any questions please don't hesitate to reach out.

Enjoy!

What does being 6 weeks out feel like?

Wed, 08 Feb 2023 08:00:00 +0000

Join me in todays episode where I discuss the process of extreme dieting and how it may feel when you are 6 weeks away from your target.

I break down the overall journey, some of the factors you need to be aware of and how you should feel.

Hope you enjoy :)

Motivation

Sun, 29 Jan 2023 08:00:00 +0000

Join me in todays episode where I break down everyones favourite term 'motivation'.

I discuss what happens when we lose it, how we can change the mindset, the importance of positive self talk and habit building. A must listen for anyone who can't see past the 'I'm not motivated' mindset.

Hope this helps, drop me a DM if so.

Client spotlight - Adam Thomson and first time dieting leading to a photoshoot

Sun, 22 Jan 2023 09:00:00 +0000

Join me in todays episode where I am joined by CBM member Adam. He initially came to me looking to do a simple tidy up, he had never dieted before and it eventually grew arms and legs to the point of doing a photoshoot.

We discuss the process, the physical and mental side of doing a first time diet, an extreme diet and everything in between from mindset to delving into the coaching process itself.

Enjoy!

Client spotlight - Emma McAlpine and the mentality around building muscle

Sun, 15 Jan 2023 14:00:00 +0000

Join me in todays episode where I am with my client Emma talking all about her journey.

We discuss training, eating, putting on weight and the mentality around it all. We discuss future plans and how we are going to work toward that. A must listen for any female out there who wishes to build muscle and get stronger.
Hope you enjoy!

Coaches chat unfiltered- Daniel Cobb and his bodybuilding and photoshoot journey

Tue, 10 Jan 2023 14:00:00 +0000

Join me in todays episode where I have my good friend Daniel with me to discuss his transition from crossfit to bodybuilding.

He has given me the reigns to coach him for a photoshoot, we discuss the journey, the changes and what to expect going forward.

Hope you enjoy!

Deloads- When, Why & How

Mon, 19 Dec 2022 08:00:00 +0000

Photoshoots- what to expect and how to plan for them

Tue, 06 Dec 2022 09:00:00 +0000

In todays episode I cover shoots 101- what you need to consider before committing to one, how to plan the different stages, what to expect within the diet and some of the important variables around the shoot itself.

Hope you enjoy!

Programming considerations for physique development

Wed, 30 Nov 2022 20:00:00 +0000

Join me in todays episode where I delve into the different variables needed to optimise your programming if physique development is your goal.

I tackle rep ranges, total volume/distribution/frequency and overall exercise selection.

Hope you enjoy

How did I deal with my post diet?

Tue, 07 Jun 2022 08:00:00 +0100

In this episode I breakdown the week after the end of my contest prep diet, this is a crucial time to manage as the body is so sensitive to fat gain and is something I have messed up before.

I walk you through the key things I utilised this week and how my thoughts and actions changed pre finishing to going through the week.

I hope there is some value in here for you and brings an awareness to a topic that isn't spoken about enough!

The BEST way to progress in the gym

Sun, 24 Apr 2022 10:00:00 +0100

In todays episode I breakdown some key concepts that have taken a long time to truly click with me- we go into things like minimal effective dose of progression, hard training, active range and I generally show you how you can avoid making mistakes I have made in the past.

If you are serious about training this is a must listen for maximal progress.

Is dieting the best option for you right now?

Sun, 27 Mar 2022 17:00:00 +0100

In todays episode I discuss the concept of dieting and why it may not be the best time for an individual to go into one, I discuss reasonings including dietary history, dietary adherence and current set point.

I also show you how you could improve these and map out a year plus journey to get to where you want to be if you invest in the big picture.

Enjoy!

Getting shredded- what it takes & how it feels

Fri, 18 Mar 2022 14:00:00 +0000

In todays episode I break down the idea of 'getting shredded', everybody wants those summer shredz so I break down just how much work can be involved, just how hard it can get and how much it involves.

An incredibly hard journey but also one of the most rewarding things you'll do, not for the faint of hearted but also one a lot of growth will come from.

Any questions please ask and shares are always appreciated

How to plan and structure your week to maximise your routine

Fri, 04 Mar 2022 13:00:00 +0000

In todays episode I delve into why it is so important to have routine, the benefits of having structure to your day and week and why you will be able to see so much better progress with this.

A very important aspect of the journey that I cannot stress enough to get on top of.

Enjoy!

Why training is harder than nutrition

Sun, 20 Feb 2022 14:00:00 +0000

In todays episode I break down just how many different factors there are to consider when it comes to nailing your training in the most efficient way to maximise your ability to build muscle.

Most nutritional concepts are quite straightforward it is usually your own habits/lack of planning that makes this hard. Training, however, is a lot different and there is a lot more thought process that goes into it rather than just picking up some dumbbells.

Hope you enjoy, would love to hear your thoughts!

How to create a structured meal plan

Mon, 29 Nov 2021 17:00:00 +0000

In todays episode I break down how to create a plan that will allow you to structure your meals in both a workout day and non workout day.

I explain the role of the 3 main macros within the structure, how to place them and how to utilise them around the workout window.

I hope this breaks down a topic that many will find useful and allow you to execute this on your own.

Enjoy!

Client spotlight- Chris Mcfeat: 1 year in CBM and analysing the physical and mental growth

Fri, 05 Nov 2021 14:00:00 +0000

Today I am joined by another thriving client within CBM- Chris. The Chris you see today is vastly improved from the Chris a year ago, we have made some amazing improvements to his body composition and mindset.

Having been on his own journey for a long time we look at what has made things click this time and why he has made such improvements and how he is in the best shape of his life at 33.

Hope you enjoy!

Client spotlight: Chloe Bunch and improving your relationship with food & exercise

Sun, 10 Oct 2021 18:00:00 +0100

In todays episode I am joined by CBM member Chloe who has made some incredible progress this year.

She has been on her own journey for years but has always struggled with body image and her relationship with food and exercise.

This year, however, things have really clicked for her and she has been able to massively improve all of the above. We explore exactly how she has managed that here.

Some really valuable take homes here for anyone that can relate, hope you all enjoy!

Coaches chat unfiltered with James Greaves- exploring different training methodologies

Mon, 04 Oct 2021 18:00:00 +0100

Today I am joined by James, we have two different approaches to training- both of which has yielded great return for us.

We explore both methods, go back and forth with how we work but the main take away is this- there is more than one way to skin a cat. It comes down to enjoyment and adherence.

We discuss a number of factors regarding training as well as going into detail with things like recovery and nutrition, how you can maximise your own success within these too.

James IG - @valknut_pt

Hope you enjoy!

Setting 2022 goals, the importance of weekly structure, social media comparison, how to deal with being ill & more!

Sun, 26 Sep 2021 18:00:00 +0100

Today I take a series of non-scripted mini topics and talk about some of the things you should be thinking about as you close out 2021 and look towards 2022, some real mindset nuggets in here and hopefully a thought provoking 'What's to come and what's to come after that' podcast for you.

Let me know how you enjoy this structure :)

Getting back into routine, the importance of quality in your plan, dieting vs consistency & more

Thu, 09 Sep 2021 14:00:00 +0100

In todays episode I speak about an assortment of topics, I discuss how I fell out of routine last month and how I got back into it, why you need to focus less on the quantity of what you are doing and more on the quality plus a couple of little informative rants.

Enjoy!

Client spotlight- Overcoming your mindset with Thomas Crawford

Thu, 02 Sep 2021 15:00:00 +0100

In today's episode I am joined by Team CBM's own Thomas Crawford and we discuss a his journey and how he has managed to keep a positive mindset, overcome any doubts/negative feelings and keep pushing on.

Full of important take homes and key points, this is one not to be missed!

Hope you enjoy

IG- @liam_macadie_cbm
@tomtomlifts

Coaches chat unfiltered with Ross Cameron

Mon, 02 Aug 2021 19:00:00 +0100

Todays episode I am joined by up and coming coach Ross Cameron, known as Rfitphysique, who has been on his own journey for a long time as well. A lot of take homes and value in this episode we break down some of the following:

- lessons and mistakes learned by us and clients
- support network
- increasing confidence
- the importance of training smartly
- how to maximise your coaching as the client

Plus much more! Not one to be missed here. All feedback welcome :)

All things nutrition

Thu, 15 Jul 2021 10:00:00 +0100

In todays episode I break down a range of small topics within a large one - nutrition.

There is a ton of takeaways in here regarding calories, structures, mindset, supplements, lifestyle, food quality and much more.

Hope you enjoy this one!

An inspiring success story with Anas Nfaou

Wed, 30 Jun 2021 11:00:00 +0100

Today I am joined by my business partner and good friend Anas, the purpose of this episode is to give you inspiration and to show you that anything is possible if you can remove the limitations from your mindset. Be it fitness or life, he is truly someone who has came from nothing to having an incredibly successful life.

I hope this can give you some valuable take homes and of course we speak a little bit about fat loss and common problems.

Check out Anas on IG- @anasnfaoupt

Fix these things to improve your progress!

Tue, 22 Jun 2021 14:00:00 +0100

In todays episode I break down the 3 most underlooked and underrated aspects of progress: sleep, stress and digestion.

I break down how they are linked, how much they can affect you and how to improve them.

Hope this helps!

Calories and training- when to push and pull back

Tue, 15 Jun 2021 12:00:00 +0100

In todays episode I break down the factors to look out for regarding progress around training and building muscle.

I explain the difference between needing time off from training and needing to manage your recovery better, and how to have a structured deload.

In regards to calories I break down how to push your calories up to gain muscle, when it's time to pull back and what to look out for in between.

Any feedback as always I'd love to hear, enjoy!

Client spotlight: Lesley and coming away from slimming world

Wed, 02 Jun 2021 08:00:00 +0100

In todays episode I am joined by my first guest on the podcast: Team CBMs own Lesley who has been coaching with me for the last 18 months.

Having previously tried slimming world and converted over we discuss the journey and how much more progression and enjoyment she has been able to have since making the change. We delve into topics like scale weight, change in nutritional behaviours and developing a love for exercise and strength training.

I hope this episode can show the benefit of what developing a long term coaching relationship can do and how it can help you enjoy your journey that bit more with less guilt, and if you are struggling in making the change from slimming world this one is not to be missed!

Everything you need to know about the menstrual cycle and how it effects progress

Mon, 24 May 2021 10:00:00 +0100

In this episode I break down how the menstrual cycle works and the impact it can have on the body and progress including things like: scale weight, body composition, strength, digestion, hunger and body temperature.

All these things are completely normal and can help mitigate stress by knowing its not anything you are doing wrong but simply where you are at within the cycle.

Whether you are a female, a partner or an up and coming coach looking to improve your knowledge around the subject there are some takeaways for everyone here to help increase your understanding.

Enjoy!

Reflections on my 8 year fitness journey

Tue, 18 May 2021 20:00:00 +0100

Today I dive into the last 8 years and explore things I did well, things that could have gone better and what I would have changed looking back.

It took me a long time to get things right, a lot of trial and error, a lot of mistakes but it made me into the coach and athlete you see today.

Hope you enjoy some of these shared insights!

Exploring the different workout splits- the why and the how

Thu, 13 May 2021 12:00:00 +0100

In todays episode I go into some detail about the different workout splits and which one may be of benefit to you, the factors involved to look out for and when it may be time to pick a new one.

I also explore factors that go beyond the simple choice such as volume, the ability to recover and using the split to improve lagging body parts.

Hopefully you enjoy and any feedback as always is much appreciated!

You can have a body and a social life

Mon, 03 May 2021 08:00:00 +0100

Join me in todays episode where I give you an insight into how to structure social occasions in to your routine whilst making progress on your body. We should be able to have a body and a life- not just one or the other.

I tackle some common mentality issues, give you some valuable strategies and hopefully can help put your mind at ease on the subject here.

Enjoy guys and let me know of any feedback!

The return to gyms

Mon, 26 Apr 2021 08:00:00 +0100

Join me in todays episode where I give some thoughts and advice on how to put yourself physically and mentally in the best position possible for gyms reopening this week.

How to deal with your first week of lifts, how to deal with insecurity and as always the importance of looking forward, not dwelling on what has been.

I hope you all enjoy the episode, enjoy your first gym session and finally I hope I never have to cover this topic again :)

Dieting considerations to set you up for success

Mon, 19 Apr 2021 11:00:00 +0100

Join me today as I delve into some of the key components of how to set up a successful dieting phase, factors to consider and walkthroughs of how and when to make changes.

A lot of info and take homes in here broken down into simple terms, hopefully you enjoy this episode and can learn from it.

Any feedback as always is appreciated!

Fix Your Mindset

Sun, 11 Apr 2021 10:00:00 +0100

Join my today as I share some key takeaways in how to improve your mindset around your fitness journey.

As we prepare to resume normality I want to help you change this fixed mindset approach, broaden your horizons and help your understanding of realising that things don't have to be perfect. I tackle many issues in here, provide many tips and I hope you take some value away from this.

Any feedback please let me know :)

Introduction to CBM- me and my journey and take aways so far

Mon, 29 Mar 2021 11:00:00 +0100

The first of many episodes on the CBM effect- within this episode I break down the purpose of this podcast and allow you an insight into my journey so far and how it has shaped who I am as a coach and fitness professional today. I break down some key takeaways and lessons I've learned over the years as well as some of my biggest mistakes.

I hope you take value away from this and any feedback I would love to hear it. If you don't follow me on IG find me at @liam_macadie_cbm and let me know your thoughts!