By "conditions" I mean they are fed garbage and are farmed in overall poor sanitation conditions.

Response was half for him half for you :thumbsup

My goal isn't to compete. I don't have anything against gear, because a ton of my friends are on gear. It's just not for me, or for the goals I'm trying to reach. To each his own :2 cents:

That is a retarded number of calories for 150 lbs unless you have the metabolic rate of a hummingbird or have some thyroid problem.

When cooking chicken etc, is it okay to use extra virgin olive oil, or should I be using something else?

I think you're supposed to juice it.

Olive oil and some white wine ...

Yes it is good so is coconut oil.

Just randomly, but I went from 250 to 180 just by switching to diet pop and water.

Just wondering, though, why do you have a choice of chicken or beef for some meals and some are chicken only? What if you only choose chicken?..

I'm not trying to lose weight, I'm trying to put on good weight

chicken or beef I'm not sure, I think in general chicken is a better protein than red meats but I don't really know much about nutrition :2 cents:

This should work, then :upsidedow

http://vignette3.wikia.nocookie.net/...20061016201236

But you have to realize, you have a belly...this is comprised of fat and needs to be burned before you can eat in a caloric surplus to gain muscle mass. If you eat in a surplus now some will go to fat gain some will go to building mass.

You need to bring the fat down before you can build yourself back up. Thats not to say dont lift weights, just dont eat in a surplus or do fasted cardio in the AM with a very small calorie surplus.

want to easily learn about nutrition and resistance training & cardio while prepping yourself to bulk up, strengthening tendons, ligaments and all?

do p90x.

it will carve off the fat you have, prep your body for going heavy, get you stronger, and teach you about eating.

So I shouldn't follow the meal plan you posted?

I had a friend who followed p90x religiously and he ended up looking like a cardio bunny :1orglaugh


have you had good results with it?

sure have. i've done ~5x. gained quite a bit of muscle. your friend may have had a different goal, you can adjust it to shred a shit ton of weight, focusing more on cardio than resistance training and cutting back the carbs.

but you would want to do the typical program, a lot of resistance training. it's a bad idea to start trying to bulk up without prepping your body, tendons and such.

i have a before and after around here somewhere, i'll dig it up.

As I said to you earlier it helps me maintain a weight in the 180lb range. You need to adjust it to fit your body type and metabolic rate. The protein/fat/carb macros are on point, you just need to lower the portion sizes to fit you. The nutrition is there, and its balanced.

I suggest doing what dyna said or fasted cardio in the am. Hell you can even do p90x as your fasted cardio then go hit the weights.

90 days of p90x

http://i.imgur.com/YhkOtaZ.jpg

yeah but if your insulin is running all day it loses any form of sensitivity pretty quick and will stop spiking due to overuse of the pancreas. thats when risks of getting type 2 comes in over any length of time. I have done carb backloading in the past and it works great but the stipulation is you go zero (or super low) carb on off days and only backload following a heavy resistance workout (for one meal, or maybe 2), which is not for everyone no doubt.

I really think eating 7 times a day is a horrible idea for anyone not doing a 'loading phase' for serious muscle gains--which is just about nobody. If he just wants to gain some muscle and not vomit, a scaled down version would be far more reasonable. Oh and yeah, vegetables.. haha

You realize I was agreeing with you right? :1orglaugh

I dont think anyone should do that not even a bodybuilder. The fact that this guy trains BBers leaves a bad taste in my mouth to begin with. Anyone with a sense of nutrition could see that this is terrible from the start.

I'm thinking I might just ignore his meal plan, and just follow his lifting routines

and for eating, I'll just stick to basics like chicken and greens, fish etc.. No way in hell I'm going to force myself to eat 20 eggs a day, that's for sure

This is a Chest workout:

Incline Bench press- bar or dumbbell or smith machine—4 sets 8-12 reps
bench press- bar, smith machine or dumbbell—4 sets 8-12 reps
Weighted Dips- deep—legs pulled back a bit- 12 reps
Incline Fly - 4 set 12-15 reps
Cable flys- 2 sets normal form, 2 sets down and around, 2 sets from bottom 15 reps
Ledges- lay on flat bench---hold DB's in a press position over your forehead. Then to a fly motion. So its really hitting the ledge of the upper chest

I'm not giving any more tips if youre going to use that guys workout plan lol. Choopa OUT

Do you have a full week routine, so I can fully stop using this guy?

Just wait! This is nothing! That meal plan is, like, bird food once you start packing on some muscle, that shit is HUNGRY when you lift and it's no joke, and the more muscle you get the hungrier it gets when you lift.

I vaguely know a guy who eats FOURTEEN THOUSAND CALORIES on lifting days. He's not fat either, he's got a gut but it's hard as a rock, the old strongman physique.

At one time I was eating at buffets to keep the cost down, but then I started paying double at the buffets because I felt guilty!

Ii try not to jerk off at least 2 hours before i workout

Search is your friend - https://gfy.com/fucking-around-and-pr...t-lifters.html

You should really educate yourself a bit on diet and nutrition. After Dyna and I pretty much spelled things out for you, you still want to go ahead and use a training protocol that wont do squat. Going on bodybuilding.com for 5 minutes would yield you a better diet and training protocol than your "trainer"

bodybuilding.com is actually where he was recommended :Oh crap

The reason I wanted a personal trainer was because I built a home gym, and wanted a routine using the equipment I have

Imgur

What always worked for me was lifting heavy in large exercises (bench, squat, deadlift) and eating a ton. Cutting is harder but once you're bulked fat starts sliding off like there's no tomorrow. I also did it eating one large meal a day, basically paleo without all the root vegetables.

I was also looking for strength more than size, I am naturally a very big dude. Maybe going for hypertrophy is a little more sensitive to what you do?

There are lots of different body types and metabolisms and workout goals. My thinking on the subject is that your body knows what it's doing. It WILL pack on muscle if you lift heavy and eat. You WILL lose weight if you burn more calories than you intake.

The one exception to that is sugar. I think sugar is basically the devil because of what it does to your insulin-- the shit is basically poisonous if it's not in fruit, it quite literally can kill off your pancreas.

When cutting, I ate such low carbs that I started fainting in the weight room. The way I fixed that was eating a low-carb bar, half just before workout and half during the workout.

Different ways of getting things dialed in may get you where you wanna be a little quicker than others especially if you want to cut or get a bodybuilder physique in a hurry. The way I view all that is that it's a lifestyle, you should be doing it anyway for health reasons and you should not ever quit, and it will all come if you lift heavy and cycle your calories between a normal diet and heavier eating.

Personal trainers and dieticians are a ripoff, your body has a billion years of metabolic experience and you should listen to that when bulking, don't give it quite as much as it wants when cutting.

If you're looking for routines check out Pavel Tsatsouline's book "Power to the People." It's available online.

I agree...and by the way, most personal trainers are shit.

Chest and calves?

If he wants to get big, start deadlifting and squatting.

Definitely get a second opinion. I had a registered dietitian come up with my meal plan and I'm 10# heavier than you. I maintain with 2800 calories. If you even wanted to gain some weight and added 500 calories to your requirements I don't think it could be near that much. See if you can figure out your exact BMR. Based on a not so accurate BMR calculator online it says you burn 1673 calories a day. Thats resting, so if you layed in bed all day and didn't move it would be 1673 (assuming its accurate). I don't think you burn an extra 2,800 calories a day even if you're working out daily.

To sum it up I would say your trainer is most likely an idiot. I wouldn't try learning your own workouts, just find a new trainer who is experienced. You can read all you want online but nothing substitutes a good trainer. It's like reading webmd instead of going to the doctor.

Of course they are, as long as their clients are still not getting results, the trainers still have a job... :winkwink:

A trainer with a client who has had killer results will get dozens maybe hundreds of people hitting them up due to all the referrals you will have. A good car salesman wont just sell someone a car, they will build the trust up so well and get them the best deal they can that they will want to come back to that salesman again years ahead. Having someone in that good of shape and having them point the finger at you as the source is as good as advertising gets.

So hes an online trainer? Care to share his website?

how hard do these threads make your dick Phil?

I mean they are interesting for me too but damn

Hahaha I just like to help people in all honesty. I was once in a spot where he was and thought just eat more, more, more. Then I found out that less is actually more. Quality over quantity, meal timing, etc

Just lending a hand so someone doesn't make the same mistakes I did when I started. If I had the information spelled out to me at first like I did for him I'd be at a whole different level at this point in my life.

A person who is getting results would be more enthusiastic to continue working with the trainer that delivers. A person who is not getting results would be discourage and may even drop workouts all together.

What is wrong with chest + calves by the way? It is good because those 2 does not "contradict" as one is for upper body and one for lower, so that means you can work out in full.
If you do chest + biceps/triceps you can not do biceps/triceps at full force because doing chest still affects your hands at least a little bit.
Not sure if that was the reasoning, but what is wrong with chest + calves at the same day?

And after hes blasted his calves only and goes to do squats, deadlifts, ham curls in his next coming workout days how do you think that's going to pan out? Theyre going to be sore, dom's, puffy, etc.

Hes not natural I guarantee his trainer has him hitting calves on more than 1 day per week if hes just randomly throwing it on a chest day. Would you do legs and traps in the same day? Or tri's and calves? It just doesn't make sense, at least to me lol

Vietnam is still polluted with highly toxic dioxins from Agent Orange. Eat food from Vietnam at your own risk.

I enjoy lifting

Damn were almost the same color!

http://i62.tinypic.com/2q3yuc8.jpg

A game I play with my gf is "try to explain that to a dirt poor Ethiopian". Like this thread.... Imagine trying to explain to a guy who is 6'3" and 110lbs who hasn't eaten in 4 days that you are having trouble eating 4500 calories a day. Or like trying to explain the water fountains at the Bellagio in Vegas "yeah, while your in the middle of a life ending drought, they basically just blow 12 million gallons of fresh, pure water every single day into the air".... "But it's really cool because it's timed to music and really pretty"

Wait, are you referring to me not being natural?

so what did you decide to move forward with on this?

Referring to your "trainer"...you've said you're natural several times in this thread lol.

:1orglaugh:1orglaugh :1orglaugh

For now, I've disregarded the meal plan he gave me and have decided to just eat clean and when I'm able to instead of forcing myself to get meals in when it makes me feel like shit

I also did a generic full body 3day/week workout until I can get a proper mealplan that suits me / routine that suits me


So yesterday I had

Breakfast - Oats + greek yogurt

meal 2 - Chicken with rice

Meal 3 - Chicken with aspagus

Meal 4 - Chicken with broccoli and rice

Meal before bed - some greek yogurt

Workout

Squats 3x8
Stiff leg dead lift 3x8
overhead press 3x10
bench 3x8
barbell rows 3x8
bicep curls 3x8
barbell calf raises (forget the amount... more volume than the others)


Figured I don't need to go balls to the wall immediately because all yesterday I felt really fucked up, and had a crazy headache.. I think it may be from lack of sugar or I don't know


I have never been actually fat, so I never really watched what I ate... I've been eating out 3 meals a day (not fast food.... okay maybe sometimes fast food) for over 10 years so It's a big adjustment to change it all at once.


Now I just want to focus on eating healthy/working out regularly and find a 5 day split routine that I can do with the equipment I have

Okay I was confused :1orglaugh:1orglaugh

This was provided, and you butchered it as per the above. :1orglaugh I'm done here...you can lead a horse to water...

If you are used to have a daily intake of sugar, you will get headaches the first few days after you drop sugar completely.

Don't worry, it will go away on day 3 or 4 and it will be worth it. Sugar is fucking poison.