What kind of equipment would I need? It would be best in doing this at a gym with a friend who can spot/push me? They both seem intense and just wondering if any mods are needed for a big guy like me with all that extra weight. Thanks!

you definitely need a gym for this. No modifications are necessary. A spotter isn't even necessary, but it is preferred to have a training partner/spotter for optimal progress and safety.

I am looking to obtain my adult CPR with AED certification before i take a class to get my ACE certification for personal training at my university. Is obtaining the CPR with AED certification the best way online?

No. Go to American Red Cross and get the CPR/AED for the professional rescuer. It is definitely what you want to do.

Any way you can delete some of your pm's? I have a couple questions I need answered, tore my ACL a while back and would be easier to explain my situation through pm's. Thank you.

Sorry I can not do PM's at this time =(

Hey Raynor

I'm trying to understand calories/macros a little bit more so I can control my diet with more comfortability. I have a few questions:

I'm 6'0" 167,

What should my daily macro intake look like? (fat/protein/carbs)
How much cardio is perfect for gaining size while lowering body fat with a diet like mine (posted below)?
If I do 10 minutes running 5 days a week will that have a greater effect than 20 minutes running 2 days a week? (same speed)

my current diet is like this:

Hey raynor, Im thinking of changing up my routine, ive been doin 4 sets for a long time, and id like to work my chest / abs more

here is my current routien

Day 1: Chest, light tricep
bench press, 2 warm up sets and 4 work sets
dumbbell flyes, 4sets
incline dumbbell press, 4 sets
then at end of work out il superset flat dumbell press and tricep pushdowns

Day 2:back,light bicep
Deadlifts, 2 warm up sets, 4 work sets
Dumbbell rows, 4 sets
bicep curls, 4 sets
v-bar pulldowns on machine- 4 sets
bent over barbbell rows-4sets
strait arm pushdowns on machine- 4 sets

Day 3: rest

Day 4: shoulders/traps
lateral raises-4sets
seated military press-4sets
rear delt flyes- 4 sets
Front raises - 4 sets
seated dumbell press- 4 sets
behind back barbell shrugs- 4 sets
Static dumbell shrugs - 4 sets


Day 5: bicep/tricep
barbell curls- 4sets
tricep extensios- 4 sets
dumbbell bicep curls - 4 sets
tricep pushdowns on machine- 4sets
hammer dumbbell curls - 4sets
tricep kick backs- 4sets

Day 6: legs/abs
squats- 4 sets
calf raises- 4 sets
leg raises for abs - 4sets Now I know this day is lacking in legwork, but Im very limited in what i can do, as i only work out in my basement with some equipment
crunches- 4 sets

Day 7: rest and repeat from day 1


What Im thinking is, training chest more then that 1 day, and abs more then 1 day,

but Im no expert in how to space out the days, I copied this split from burns, and been doing it for many months now at 4 sets, should I start doing 5 sets? and

How would I add more chest workout days and ab workout days, and what days would be best to add it? if im not sore ofcourse

let me know, thanks

This post was edited by KramerFtw on Dec 17 2010 12:19am

Hey there.

First of all, for 6'0 167, you need to go on a hard lean bulking cycle until you get up to around 200 lbs, and then cut down to around 180 @ 6-8% BF. Then you will resume bulking and go up to 210 and cut to 190 and so forth.

Your cycles should look like this

1. Bulk until 200 lbs (as long as it takes, approx 8-12 months for clean bulk)
2. Cut until 180 or 6-8% bf (takes approx 2 months)
3. Bulk until 210 lbs (takes approx 8 months)
4. Cut until 190 lbs (takes approx 2 months)

ETC.


Continue until you achieve desired results. As for your macros and so forth, you will need the following for a solid lean bulk at your height/weight assuming you are using a proper weight lifting routine.


3,000 calories

40% carbs, 40% protein, 20% fat (percentages are CALORIE based, not gram based)

that means, 300g protein, 300g carbs and 70g fat.



Sample meal plan for you would be:



Meal 1 - 3 whole eggs, 1 cup cooked oatmeal, 1 cup fresh fruit, 8oz 2% milk
Meal 2 - 1 large chicken breast or 1 can of tuna (mixed w/ mayo or mustard if desired) on top of a salad w/ olive oil and vinegar + 2x large granola bars or 2 slices whole grain bread.
Meal 3 - 1 large chicken breast w/ 1 cup of brown rice + 1 cup of black beans + 1 cup of veggies
Meal 4 - 8 oz steak + 1 cup pasta + 1 cup broccoli
Meal 5 - 2 oz cheese + 4 oz low sodium lunch meat (chicken/beef/turkey) + veggies + whole grain crackers
Meal 6 - 1 cup cottage cheese + mixed nuts or peanut butter + cinnamon + fresh fruit


POST WORKOUT DRINK 1 PROTEIN SHAKE - I recommend Cytosport Muscle Milk or Optimum Nutrition Pro Complex for a lean bulk.

Hey there.

You can train chest/abs 2x per week...also yes you can move up to 5 sets.

Give your chest 3 days of rest from the first day you hit it. On the 3rd day, you can do 10 sets of chest, 5 sets of bench press and 5 sets of flies - don't go quite as heavy, instead try and build up for the pump. This will require moderately heavy weight (approx 60-80% of max) and do it for as many reps as you can until failure...gradually going up in weight. Just add the chest to the 3rd day (regardless of what you are training that day).

As far as abs go, you can train them up to 3 times a week for your goals. Just add them on to the beginning or end of a workout every other day.