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Jan 13 2011 01:15am
Quote (egodiw2w @ Jan 12 2011 02:48am)
Hello Sir,

I'm New In This Part of Jsp, But Came Here Because I'm Intrested in Getting In Better Shape. I Never Done Exercise Concistantly and Don't Know Much About Workouts or Nutrition.
I Was Wondering If You Could Help Me Reach My Goals, Getting the Famous 6packs and Getting Just a Little bit Bigger In Arms Chest and All that. I'm not Looking In Getting Real Big, Just a Proper Size That Will Go With My Body. Maybe Something Like tHe Guy From Twilight. My Stats Are as Follow:
Height: 5.6'
Weight: 146Lbs
Age: 18

I Was Looking For You To Give Me Some Advice, I'm Looking into the 5x5 program but Don't Know Much About it.(Or Maybe Differnt Program, that Would Be Better For What i'm Trying To Do) I Would Like to Know What I Have To Do Each Day, but Also What I Have to Eat (It Seems Like This is Important), But If You Could Explain Little Better as I Don't Know Much About tHe Terms And Stuff. Thanks For Taking The Time To Help Me,

Diego.



Hey there. Please see these links:


http://forums.d2jsp.org/topic.php?t=21269614&p=298006373
Compilation 1


http://forums.d2jsp.org/topic.php?t=21269614&p=298250196
Compilation 2


http://forums.d2jsp.org/topic.php?t=21269614&p=298250791
Compilation 3

http://forums.d2jsp.org/topic.php?t=21269614&p=321315004
5x5 plan

http://forums.d2jsp.org/topic.php?t=21269614&p=327158583
Hypertrophy Plan

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=342289401
Supplement Guide
Member
Posts: 14,696
Joined: Jun 10 2007
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Jan 13 2011 01:21am
Quote (staysictonkpils @ Jan 12 2011 02:26pm)


The most common things to expect being a trainer and WORKING for a gym:

1. low pay for the first few months to establish new clientele
2. clients who expect to have their dream body overnight and if they don't achieve it, they blame you.
3. clients too stupid to understand even the most basic concepts even when you explain it
4. bosses who demand for you to do more even though you are doing as much as physically possible - nothing is ever enough
5. crazy hours eventually as you start getting enough reputation and a steady enough client base which start adding to stress
6. clients who start following directions and really seeing good progress which makes you feel good
7. a good amount of money starts rolling in after a few years of staying at the same place
8. you make a good name for yourself and management starts to understand that they want you to stick around
9. you can accept a promotion to manager of training and/or the corporate sector of training
10. you end up running the company

OK numbers 8,9, and 10 are a bit of a stretch and not common in all places lol...but certainly after you have a rich client base you do pretty well for yourself. It usually takes a while though. Don't give up. Bosses will always bitch and whine, clients will always fall off the horse or blame you for their shortfalls. Seriously less than 1% of your clients will actually see good progress and follow anything through. It is very rare to find someone motivated enough to stick with something as complex and life-changing as a full diet and exercise routine.


anyway, hope this helps
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Jan 13 2011 01:24am
Two part question.

Can you give me a substitution for the things bolded to fit into the macros for KETO
Meal 1 - 4 whole eggs + 1 oz full fat cheese w/ 1/2 cup green peppers
Meal 2 - 1 zero carb protein shake w/ 3 tbsp heavy cream(Is gasoari 5g of carb shake okay?)
Meal 3 - 1 salad with chicken breast and 2 tbsp olive oil + vinegar
Meal 4 - 1 can of tuna + 2 oz full fat cheese + 2-3 tbsp mayo + green veggies (celery, green pepper, etc)
Meal 5 - 6oz ground beef (80/20) with grated romano cheese, 4tbsp tomato sauce, and green veggies
Meal 6 - 1 cup cottage cheese + either 3tbsp heavy cream or 2tbsp olive oil w/ 8-10 almonds.


At about a .... ~15-17% BF whats a estimate to reach ~11%



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Jan 13 2011 01:24am
Quote (Darkblue @ Jan 12 2011 05:03pm)
whats your thoughts on this guy and his plan
http://www.themusclemaximizer.com/salespage.html


from what little I needed to see....total crock of BS

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Jan 13 2011 01:24am
Quote (Gutah @ Jan 12 2011 08:19pm)
Good diet for weight loss?

I was thinking oat's for breakfast lunch and dinner w lots of water and every other day a tuna sandwich for lunch ?
lmk



Is this serious? or are you trolling me?
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Joined: Jun 10 2007
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Jan 13 2011 01:25am
Quote (Deathbv @ Jan 12 2011 10:04pm)
Hey SKCRaynor,

So, I was really looking at wanting to tone my body, building muscle, but more on the toning and ripped part. I am about 5'9? weigh 160 lb, and about 14% bf? I was just wondering if
there were some tips or pointers with stuff I could do at home, seeing as I dont really have access to a gym, and I dont have a home gym. Aswell, people tell me neutrition and meal plan
is very important, if there was anything you could suggest, it would be much appreciated.

Rob


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643
Circuit Stations

http://forums.d2jsp.org/topic.php?t=21269614&p=298006373
Compilation 1


http://forums.d2jsp.org/topic.php?t=21269614&p=298250196
Compilation 2


http://forums.d2jsp.org/topic.php?t=21269614&p=298250791
Compilation 3



all of these should help!
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Jan 13 2011 01:27am
Quote (MegaVovaN @ Jan 12 2011 10:27pm)
Hey raynor,

hows my diet and workout schedule, anything you suggest I should add? I'm 5' 8''.  my goal is to gain both strength and size

diet plan

(7 am) Meal 1 - 4 eggs fried in olive oil + 1 cup oatmeal + 1 Orange + 1 banana
(10 am) Meal 2 - 2 slices whole grain bread (toasted) w/ 4-6 oz sliced low-sodium ham w/ tomatoes made into a sandwich + 1 cup of whole milk (1x lactaid pills)
(12 pm) Meal 3 - Protein Shake (approx 40g protein) with 1 cup of whole milk (1x lactaid pill) + 1 handful raspberries + handful of mixed nuts
(3 pm) Meal 4 - 1 large chicken breast (fried in olive oil) + 1 cup brown rice + 1/2 cup mixed nuts + 1/3 pound of celery sticks
(6 pm) Meal 5 - 3 hard boiled eggs dipped in soy sauce + whole grain crackers (with dip) + 1/5 pound Kim chi (Korean pickled cabbage)
(9 pm) Meal 6 - 2 cups of whole milk (2x lactaid pills) + whey protein + 1/2 handful mixed nuts

Supplements

1. Multivitamin (Opti-men) - Taken with breakfast and with meal 5
2. Vitamin C (HEB brand 500 mg vita C) - take 4000 mg per day (2x tablets every 3-4 hours)
3. Vitamin D (HEB brand Vita D) - take one 5,000 mg capsule per day with breakfast
4. 2 g of fish oil per day, spread over 6 meals.
Workout plan

A

3x5 Squat
3x5 Barbell bench press
1x5 deadlift
3xfailure pull ups

B

3x5 Squat
3x5 overhead press
3xfailure inverted rows

Alternating between A and B, with ~ 48 hour rest in between. Monday, Wed, Friday.

Increasing weight by 5 pounds per workout for squat and bench. Increasing weight by 10 pounds per dead lift day. (Will try to) increase weight by 5 pounds every week for overhead press (if I can't make 5 pounds per week on this lift, will stay at same weight for another week).



Good overall. The workout plan seems to be lacking, but I know what you are trying to do. You can attempt that method for a few months and see if you notice good progress, if not, I will put you on something different.

As far as diet goes, solid so far - but couldn't hurt to add a few more raw veggies in there.
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Jan 13 2011 01:29am
Quote (Da_Greatest_77 @ Jan 12 2011 10:33pm)
Loading Phase - When you first start using creatine, begin with a loading phase of 20g per day for 1 week - split into 4x 5g doses throughout the day mixed with 100% natural grape juice (or thrown in your protein shake).

Take 1x in morning, 1x pre-workout, 1x post-workout, and 1x pre-bedtime. If you do not workout, just take the 2 pre/post workout doses sometime during the middle of the day, spread apart a few hours.



After the Loading phase, move onto the regular dosing phase - 5g 1x per day or 2.5g 2x per day.

Take 1x 5g dose mixed in 100% natural grape juice pre or post workout. Alternatively, you can take 2.5g pre and 2.5g post workout also mixed in grape juice. Both ways work just fine.


Lastly, you will need to cycle on and off of creatine for maximum effectiveness. An example of a cycle would be 3 months on, 2 weeks off, begin loading again.

The cycling will differ for each person, but the above idea will help get you started.

i just have a question about your creatine dosing regarding the bolded part. when you say mix with grape juice..does this mean a glass of it? so do i drink 4 glasses of grape juice? (roughly 1 litre)? just wondenrig because thats a shitloads of carbs and if this is the case, will it hinder my bulking in any way?



First of all, YES 4 glasses (approx 8 oz each).

Secondly, during bulking you WANT carbs...especially from good sources. The reason you take creatine with grape juice is because grape juice is a very high glycemic beverage which spikes your insulin levels and thus can rapidly transport the creatine into your muscles. After the first week though, you will no longer be taking 4 doses of creatine, only ONE 5g dose per day (post workout preferred).

this will definitely HELP your bulking
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Jan 13 2011 01:30am
Quote (EverNineAfter @ Jan 12 2011 11:04pm)
if i buy fresh veggie products, how can i figure out the stats and portioning size from them ?


http://nutritiondata.self.com/

use the search
Member
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Jan 13 2011 01:32am
Hey raynor, Im currently early in my 3rd month of cutting, I started on october 31st and am still going right now.

Starting weight was 237-240, now im at 207.

The first month I did cardio and saw fast results, 2nd month I was lazy and did none at all same as this month, but the weight is still falling

I know I need to do cardio, i know

but my question is, when should i change the diet macros? Like the 2200 calories and all that, Let me kno , thanks
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