d2jsp
Log InRegister
d2jsp Forums > Off-Topic > Sports Coliseum > Health & Fitness > 100% Free Advice From A Professional > Ask Anything To A Trainer/bodybuilder
Prev1168916901691169216932039Next
Add Reply New Topic New Poll
Views: 637357Replies: 20387Track Topic
Member
Posts: 10,882
Joined: Oct 19 2007
Gold: 0.01
#16901
Sep 8 2013 05:03pm
Due to limited food resources, most of the food is Fast Food. The only food not made of total fat is a Deli where you make your own sandwiches, a wrap place where you can get a few different style of wraps, and a salad place where you build your own salad. What is the best source of Carbs out of all of these? So far I have been going for 12 grain bread, chicken, roast beef, wheat wraps, cucumbers, avacados, and shredded lettuce. For salads, I get soy beans, black beans, cucumbers, corn, carrots, baby corn, some sort of bitter lettuce (I don't know the name), and a Cilantro Lime sauce. Any recommendations?

This post was edited by smoothy9 on Sep 8 2013 05:04pm
Member
Posts: 15,796
Joined: Jun 10 2007
Gold: 12,892.00
Trader: Trusted
#16902
Sep 8 2013 08:03pm
Quote (PureOwnage2 @ Sep 4 2013 10:49pm)
You recommend a PH?  I'm 17 and my friend just started taking them and I was considering.  Any more information about them?  They seem safer than steroids.


At 17 years old, no.

Wait until at least 21, and go from there.
Member
Posts: 15,796
Joined: Jun 10 2007
Gold: 12,892.00
Trader: Trusted
#16903
Sep 8 2013 08:04pm
Quote (GameBox @ Sep 5 2013 06:00am)
Hey.

What do you think about this product? It's a single tablet that contains all the vitamins needed for a daily basis.

"Daily Vit"

Vitamin A  800 ug 
Tiamin  1,4 mg 
Riboflavin  1,6 mg 
Vitamin B6  2 mg 
Vitamin B12  1 ug 
Folat  200 ug 
Niacin  18 mg 
Pantotensyre  6 mg 
Biotin  150 ug 
Vitamin C  60 mg
Vitamin D  5 ug 
Vitamin E  10 mg 

It's a norwegian site, so you probably won't understand anything at all, but here it is: https://www.proteinfabrikken.no/hovedsiden/vitaminer-mineraler/daily-vit-90-tabletter



Those are EXTREMELY low. Do you have any other choices for me to look over?
Member
Posts: 15,796
Joined: Jun 10 2007
Gold: 12,892.00
Trader: Trusted
#16904
Sep 8 2013 08:06pm
Quote (juicetoocool17 @ Sep 6 2013 12:59am)
Hey there.  Appreciate the advice you are giving!

So I'm now 22, 6'1 and a half and 163lbs.  I'm graduating this year and I've got my career set, and I'm now looking to improve my health and how I look. 
I think it's probably the right time to do this.  I was stuck at ~150 pounds for around 5 years but within the last year I've started to put on weight.
I'm in great cardio shape as is, but that's really it.

What can I do to be healthier and look better given the following:
I have a somewhat small head - I think I look stupid when I beef up my upper body.  Did this in high school (with legs) and I looked alright but kinda stupid I thought.
Currently I get a ton of cardio exercise, and I'm really flexible (do intense yoga 3x per week).
I eat pretty healthy right now.
I can cut back on yoga, but I'd like to workout the least amount of days per week possible and still get results.  I don't need fast results or amazing results, just want to be healthy and look decent.

Anything I can do to be bigger but not look dumb?  I look cut (good abs) from cardio and yoga, but have small arms and legs.
Thanks!



Hey there.

First of all, let's start with your diet. I have no idea what you are currently eating, but we can start at 3K calories a day and go from there. If within 4 weeks you don't notice any changes, we will increase to 4K calories and reevaluate.


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=406743805
3,000 calorie diet w/ 40/40/20 macros


Secondly, exercise plan. Assuming you have gym access, try this plan on for size:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


Once you have a good platform of strength built (approximately 8 months of running the 5x5 successfully) you can move onto hypertrophy.
Member
Posts: 15,796
Joined: Jun 10 2007
Gold: 12,892.00
Trader: Trusted
#16905
Sep 8 2013 08:08pm
Quote (GameBox @ Sep 6 2013 05:09am)
Would you recommend using amino acid?


It depends.

In general, I recommend BCAA's taken at a rate of 2-3g before lifting weights, and 1-2g every 45 mins during exercise, followed up by a protein shake with complete amino profile Post-Workout.

As far as individual amino acids, as long as you are getting a proper amount of complete protein throughout the day (at least 1.5 g / lb of bodyweight), you should be fine.
Member
Posts: 15,796
Joined: Jun 10 2007
Gold: 12,892.00
Trader: Trusted
#16906
Sep 8 2013 08:09pm
Quote (Tracerz @ Sep 7 2013 11:07pm)
Hey Reynor Im jumping on your weekly Hypertrophy routine starting monday, I really need advice though on how to adjust it for solo workout's

Thank you!

Tracerz :)



Hey there.

What do you mean "Solo Workouts"?

As in, with no partner? Or something else?
Member
Posts: 15,796
Joined: Jun 10 2007
Gold: 12,892.00
Trader: Trusted
#16907
Sep 8 2013 08:10pm
Quote (smoothy9 @ Sep 8 2013 07:03pm)
Due to limited food resources, most of the food is Fast Food.  The only food not made of total fat is a Deli where you make your own sandwiches, a wrap place where you can get a few different style of wraps, and a salad place where you build your own salad.  What is the best source of Carbs out of all of these?  So far I have been going for 12 grain bread, chicken, roast beef, wheat wraps, cucumbers, avacados, and shredded lettuce.  For salads, I get soy beans, black beans, cucumbers, corn, carrots, baby corn, some sort of bitter lettuce (I don't know the name), and a Cilantro Lime sauce.  Any recommendations?



The bread is probably the best choice of carb along with the black beans. Stay away from soybeans, as these are almost 100% GMO and estrogenic in nature. As far as the other items, everything else there is fine. The carbs will unfortunately have to be grain related (the bread you mentioned), but also the beans will help as I previously stated. Just make sure you are getting enough protein/carbs/fat, and not overdoing the sodium. Also remember to drink at least 1 gal of WATER per day.
Member
Posts: 4,947
Joined: Nov 29 2012
Gold: 0.02
#16908
Sep 8 2013 08:18pm
Quote (SKCRaynor @ Sep 8 2013 09:09pm)
Hey there.

What do you mean "Solo Workouts"?

As in, with no partner? Or something else?


Yes I dont have a training partner so I was wondering how I would adjust it so I dont crush myself under the bar on the 4th and 5th sets of the plan
( I was looking into your Hypertrophy routine) also looking at something called Hell Raiser Training
also im 15% body fat and 165 and 5"11 at the moment im not worried about my aesthetic appearance (its winter here) is it a good idea to be on a 3,250k diet gaining about .2-.5 pounds a week, (clean bulk)

or should i cut and start from scratch,

Looking for best plan for the most change come 1 yr from now :)

Thank you for taking the time to help me make a change in my life!


This post was edited by Tracerz on Sep 8 2013 08:20pm
Member
Posts: 15,796
Joined: Jun 10 2007
Gold: 12,892.00
Trader: Trusted
#16909
Sep 8 2013 10:26pm
Quote (Tracerz @ Sep 8 2013 10:18pm)
Yes I dont have a training partner so I was wondering how I would adjust it so I dont crush myself  under the bar on the 4th and 5th sets of the plan
( I was looking into your Hypertrophy routine) also looking at something called Hell Raiser Training
also im 15% body fat and 165 and 5"11 at the moment im not worried about my aesthetic appearance (its winter here) is it a good idea to be on a 3,250k diet gaining about .2-.5 pounds a week, (clean bulk)

or should i cut and start from scratch,

Looking for best plan for the most change come 1 yr from now :)

Thank you for taking the time to help me make a change in my life!



I would cut first, and then do a bulk. Otherwise you will end up in the 20-25% bf area.

Secondly, you can do the hypertrophy plan to the BEST of your ability. No spotter needed. Go a little lighter if you have to.
Member
Posts: 8,330
Joined: Jun 27 2005
Gold: 480.00
#16910
Sep 9 2013 04:52pm
Quote (SKCRaynor @ Sep 8 2013 09:06pm)
Hey there.

First of all, let's start with your diet. I have no idea what you are currently eating, but we can start at 3K calories a day and go from there. If within 4 weeks you don't notice any changes, we will increase to 4K calories and reevaluate.


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=406743805
3,000 calorie diet w/ 40/40/20 macros


Secondly, exercise plan. Assuming you have gym access, try this plan on for size:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


Once you have a good platform of strength built (approximately 8 months of running the 5x5 successfully) you can move onto hypertrophy.




Looks good to me. Really excited to start.
The guide does not mention cardio at all. I'll be doing ~5 hours a week of tennis/ultimate/other such sports with lots of running. I also currently run ~7km (~4.35 miles) 3 times a week - should I cut this? I'm not willing to cut sports though.

When you say drink a shake, is this to be mixed with water or milk?
Go Back To Health & Fitness Topic List
Prev1168916901691169216932039Next
Add Reply New Topic New Poll

© 2003-2026 d2jsp  Contact