Follow this routine:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345094501
Hardgainer Diet and Exercise Guide


If he can't stomach the cytogainer shakes, he can replace that with a regular protein shake, and another full meal of his choice.

Thank you for the kind words. If my profile had more space, I'd immortalize it there.

I wish you the best. Thanks again.

As a personal trainer how do you make your money?
Do you work for a gym as their specific trainer?
Do you work independently and work at clients place/your place?
Do you work independently as a trainer and take your own clients to a gym and just offer the gym some of your profit?

How much do you charge customers?

Im getting more and more in to a natural food regiment.
Really iinterested in food benefits and those unknown to americans or mainstream consumption. Its just interesting to me.

Anyways, do you have any thoughts about Maca/maca root? I saw Frank Medrano (vegetarian body weight pro) use it in post workout drink. When I googled it seemed like 7/10 links were contained warnings.
Anything to worry about here?

Also- if there is a common place that is like the bible for this kind of stuff I would love to know about it. Always interested in some spice with certain benefits or a tea that is common in china and used for whatever. Very intriguing.


As always- thanks for hosting this thread! What a resource!

This post was edited by Stealth on Feb 27 2014 11:04pm

If you're asking me directly...

I used to work for gyms. Now I'm independent with regular clients. I don't currently accept new clients because of medical school. Once I am done with residency and can officially start working as a surgeon, I'll have let all of my clients go.

I train these clients at a multitude of locations including their homes, gyms, and so forth.

My current customers are charged based on their necessities. I can not release exact numbers out of courtesy to my clients - however, most trainers charge in the area of $50-$100 per hour, depending on the services rendered.

Hey there.

There are actually quite a few foods and herbs, mostly unknown to Americans, which can have potential positive health effects. This topic is so wide and expansive that it can often be difficult to discuss without breaking topic completely.

Anyway - Maca has been used successfully in middle aged women primarily as a hormone balancing agent. It's very mild compared to pharmaceuticals, however it's side effects are almost nothing by comparison.

I'm curious about calories, specifically wondering if theres any correlation between the number I'm supposed to eat on a non workout day, and the number of Calories I burn on a non workout day. Or on workout days?

I've been monitoring my heart rate with a polar watch and even though i know it cant give me an accurate calorie burn number it gives me A number, and I'm hoping i can use it as a training tool to hit a certain number of calories per workout. I really like cardio, havent been doing any major lifting at all just small weights multiple times, not going anywhere near maxing out or getting in a routine yet until i lose enough weight.

No on the bench for sure. I might be able to get the bar, dumbbells, and weights though.

Your calories should be generally around this:


Cutting:

500 cals under BMR (non workout days)
700 cals under total cals burned [bmr + exercise] (workout days)


Clean Bulking:

200 cals over BMR (non-workout days)
500 cals over total cals burned [bmr + exercise] (workout days)


Mass Bulking:

500 cals over BMR (non-workout days)
1000 cals over total cals burned [bmr + exercise] (workout days)


These are just approximations, but you get the idea.

The bench is very important for a lot of exercises - however, even without the bench the other equipment would be very helpful.