Sedan_Clan's Personal Trainer Thread

[F1Venom]

Originally Posted by squishy

Adding in/increasing cardio speeds up your metabolism so you can eat more; everything you eat is digested faster; and in turn, you build muscle at a faster pace.

You almost turn your body into a machine by doing so, and you can really put on some serious size.

It is very, VERY effective. I recommend everyone try it.

I used to run about 5-6 miles every morning and lost 65# in 1.5 months last summer. I maintained that cardio and my weight, and this summer, I started eating at a 1000 calorie surplus, and put on 25# of mostly muscle in 2 months.

My mind is full of fuck.

[TrevorM3]

how many of you guys do rear pull downs? i do them, but after doing some reading i see that they can damage the shoulder. but then again, someone mentioned (on another site) that there really is no bad excercise, anyone of them CAN be bad, depending on form. Makes sense.

[pukicabuki]

Originally Posted by TrevorM3

how many of you guys do rear pull downs? i do them, but after doing some reading i see that they can damage the shoulder. but then again, someone mentioned (on another site) that there really is no bad excercise, anyone of them CAN be bad, depending on form. Makes sense.

I don't do them. Behind the neck pulling/pressing exercises have a lot to do with individual flexibility. Some can do them safely and some can't. I don't have the flexibility to do them.

With that being said, there is no point in doing the exercise behind the neck. They don't isolate any more than their frontal counterparts. In fact, on pull downs you actually lose range of motion compared to doing them in the front. You should be brining a pull down to your collar bone to do a full rep. You can't get that low behind the neck. A lot of people don't actually do a full rep on that exercise because they raise their chin and only bring they he bar down to that height or they lean back and get other muscles involved. It's an easy exercise to cheat on. Guys focus more on big numbers than getting full reps and in order to do a proper rep on a pull down you typically need to drop weight because the end of the rep (the portion between where most guys stop and where you should stop) is the weakest part of the rep.

[squishy]

Originally Posted by TrevorM3

how many of you guys do rear pull downs? i do them, but after doing some reading i see that they can damage the shoulder. but then again, someone mentioned (on another site) that there really is no bad excercise, anyone of them CAN be bad, depending on form. Makes sense.

Unecessary...

So many lat exercizes, don't risk injury

Everyone responds differently, if it hurts, stop

[squishy]

Ya'll weak fucks have better have gone to the gym over the past couple of hollidays!!

Lol jk, but seriously, don't give me that Holliday bullshit, get to the gym, get it done

[squishy]

Who's bulking?

Who's cutting?

[TrevorM3]

Originally Posted by pukicabuki

I don't do them. Behind the neck pulling/pressing exercises have a lot to do with individual flexibility. Some can do them safely and some can't. I don't have the flexibility to do them.

With that being said, there is no point in doing the exercise behind the neck. They don't isolate any more than their frontal counterparts. In fact, on pull downs you actually lose range of motion compared to doing them in the front. You should be brining a pull down to your collar bone to do a full rep. You can't get that low behind the neck. A lot of people don't actually do a full rep on that exercise because they raise their chin and only bring they he bar down to that height or they lean back and get other muscles involved. It's an easy exercise to cheat on. Guys focus more on big numbers than getting full reps and in order to do a proper rep on a pull down you typically need to drop weight because the end of the rep (the portion between where most guys stop and where you should stop) is the weakest part of the rep.

Yes very true. i've seen quite a few videos from this guy, i like this style. good, solid info. think i'll follow suit.

[richardbb85]

Originally Posted by squishy

Who's bulking?

Who's cutting?

just got grocery done today, starting my cut tomorrow.

it sucks how eating healthy cost more than eating junk

[kevinbahnz]

Faak, it's been 2 months now and my arm is still messed up. I think it's time to have it checked out. Happy New years fellas!!

[deeLow]

Anyone got some meal plans for a skinny but cut high metabolism kinda guy?

Been maintaining my weight for 3-4mos now, lifting about the same, eating about the same but much much cleaner...

Looking to add bulk, and gain a solid 10-15# by end of June this summer. My goal weight is 155, will settle for 152, currently sitting 138-140 daily.

Plan of getting supplements maybe this weekend, any tips for a good creatine or preworkout? I'm already looking at getting some whey, maybe Isopure mass builder?

Someone be my forum guide/mentor/motivation please?!?

[richardbb85]

Originally Posted by deeLow

Anyone got some meal plans for a skinny but cut high metabolism kinda guy?

Been maintaining my weight for 3-4mos now, lifting about the same, eating about the same but much much cleaner...

Looking to add bulk, and gain a solid 10-15# by end of June this summer. My goal weight is 155, will settle for 152, currently sitting 138-140 daily.

Plan of getting supplements maybe this weekend, any tips for a good creatine or preworkout? I'm already looking at getting some whey, maybe Isopure mass builder?

Someone be my forum guide/mentor/motivation please?!?

u dont need a meal plan when bulking IMO, just eat watever u want within reason. creatine isnt necessary when bulking cuz you will build muscle eating at a surplus, at least from my experience. prework, one of the popular choice is Cellucor C4.

[kevinbahnz]

C4 is good, I'm gonna get back on that this year.

[deeLow]

Cool, so I'll grab some C4 when I hit the store.

As for food and meals, I can easily eat shit all day everyday, but that's not a good source of calories. I'm looking for clean healthy foods, with a splurge of your favorite fast food in there too. I want quality calories that will feed my body what it needs to gain 15# of quality mass. No problem in the protein dept---I eat chicken 4/5 days out of 7...in fact that's mostly where my protein comes from. No steak, no pork, no red meat besides a burger every other week or so. Straight chicken.

I'm cut up now and would like to remain cut with mass. Theoretically, I'd like to have gained ALL muscle, but that's not entirely possible.

Still looking for a personal mentor

[squishy]

Originally Posted by deeLow

Anyone got some meal plans for a skinny but cut high metabolism kinda guy?

Been maintaining my weight for 3-4mos now, lifting about the same, eating about the same but much much cleaner...

Looking to add bulk, and gain a solid 10-15# by end of June this summer. My goal weight is 155, will settle for 152, currently sitting 138-140 daily.

Plan of getting supplements maybe this weekend, any tips for a good creatine or preworkout? I'm already looking at getting some whey, maybe Isopure mass builder?

Someone be my forum guide/mentor/motivation please?!?

You should be eating red meat (good source of creatine).

Other than that, try this if you're eating 6-7 meals a day:

Breakfast: eggs, toast/oatmeal, maybe a slice of cheese, and coconut oil/olive oil

Pre-workout: sweet potato/2 cups of rice, with a fruit right before training

Post-workout: choose whatever you want, but must be high in protein and high in carbs, decent-low fats. Ideally, a complex carb. I get a huge fucking burrito from Chipotle with double chicken

Meal 4: chicken/steak/fish/turkey with rice/sweet potato, no fats

Meal 5: same idea as meal 4, but add in fats with this meal like olive oil/coconut oil

Meal 6: pasta/spaghetti/oatmeal, etc. (A complex carb). Add in protein source if you haven't met your daily requirement yet (1g of protein/1# of body weight), fats are optional to met desired daily calorie intake

Before bed: cottage cheese

In my opinion, try to eat a complex carb rather than C4 pre-workout, the energy will be a lot better, and you'll have more calories to work with. But, C4 is a good pre-workout, so is a 0 calorie Monster.

Don't bother with mass builders, you'll just get fat and bloated all the time. Eat, eat, eat!! Solid food!

Increase/decrease calories by what you see in the mirror, not the scale

Btw, creatine and pre-workout are 2 completely different things...

Try micronized creatine from optimum nutrition, 5g/day, whatever time

[F1Venom]

You really don't need as much protein as you think you do. Fit in more carbs for better workouts to retain muscle, not protein. Keep protein around 140g max if you're around 180 lbs. keep fats around 80g and the rest carbs.

[pukicabuki]

Originally Posted by deeLow

Cool, so I'll grab some C4 when I hit the store.

As for food and meals, I can easily eat shit all day everyday, but that's not a good source of calories. I'm looking for clean healthy foods, with a splurge of your favorite fast food in there too. I want quality calories that will feed my body what it needs to gain 15# of quality mass. No problem in the protein dept---I eat chicken 4/5 days out of 7...in fact that's mostly where my protein comes from. No steak, no pork, no red meat besides a burger every other week or so. Straight chicken.

I'm cut up now and would like to remain cut with mass. Theoretically, I'd like to have gained ALL muscle, but that's not entirely possible.

Still looking for a personal mentor

Just out of curiosity.... how tall are you? To be "cut up" at 140lbs you'd have to be ~5' tall.

I've got a friend that is 5'4" and 150lbs (<10% bf) and he's still smallish. He's in great shape but he's not big by any means. It's taken him years to get where he's at and he's estimating another 2 years to make it to 160lbs doing a clean bulk.

Be honest with yourself, you're not adding 15lbs of lean mass in 6 months. That is a ton of mass, especially for someone your size. If you do everything right you should be thrilled with 5lbs of lean mass in that time. Don't believe what squishy says (I luv ya buddy but you're full of crap adding 25lbs of mass in 2 months) about adding mass. I've talked to a couple friends that have been trainers for NFL players and people that have graduate degrees in nutrition, all of them say it's physically impossible to add that kind of lean mass in that time frame. That's 2 years worth of work for a genetic freak with all the advantages possible.... or a whole lot of controlled substances. It would take some serious effort to gain 25lbs of fat in 2 months.

[squishy]

Originally Posted by pukicabuki

Don't believe what squishy says (I luv ya buddy but you're full of crap adding 25lbs of mass in 2 months) about adding mass.

Guys, you have to understand each individual situation before jumping to conclusions on what is possible and what is not.

I'm 21, 6'5", athletic, and naturally have a fast metabolism. Combine that with never having lifted a single weight in my life before, it IS very plausible that gaining 25# of mostly muscle is possible in 2 months.

I have nothing to hide, nothing to lose, no reason to lie and mislead. If you don't want to believe me, you SHOULD believe me that that is not my problem, it's yours. I genuinely don't have two shits if no one believe me, I know I did it, my roommate knows, my sister-in-law knows, my friends know, etc. I wish I would have documented my progress those two months better, but I didn't understand at that time how, apparently, no one on this planet has ever gained 25# of mostly muscle, naturally.

One thing I can say is, EVERYTHING I ate was for NUTRITIONAL VALUE. Whoever tells you that you should bulk off Big Macs and Doughnuts can go to hell. I ate SOLID protein sources, SOLID carb sources, and SOLID fat sources. I did a lot of research and knew when to take simple carbs vs. complex carbs, how to carb load effectively, when to take in fats, how long to train, etc. I dedicated my life to putting on muscle those two months, and I did achieve my goals, but it certainly wasn't easy. It takes discipline and commitment.

Honestly, guys, if you lack discipline and commitment, you will spend your entire lives doubting that putting on 25# of mostly muscle in 2 months is possible. But, listen to those who HAVE done it, and they'll tell you exactly what it takes.

[deeLow]

Originally Posted by pukicabuki

Just out of curiosity.... how tall are you? To be "cut up" at 140lbs you'd have to be ~5' tall.

I've got a friend that is 5'4" and 150lbs (&lt;10% bf) and he's still smallish. He's in great shape but he's not big by any means. It's taken him years to get where he's at and he's estimating another 2 years to make it to 160lbs doing a clean bulk.

Be honest with yourself, you're not adding 15lbs of lean mass in 6 months. That is a ton of mass, especially for someone your size. If you do everything right you should be thrilled with 5lbs of lean mass in that time. Don't believe what squishy says (I luv ya buddy but you're full of crap adding 25lbs of mass in 2 months) about adding mass. I've talked to a couple friends that have been trainers for NFL players and people that have graduate degrees in nutrition, all of them say it's physically impossible to add that kind of lean mass in that time frame. That's 2 years worth of work for a genetic freak with all the advantages possible.... or a whole lot of controlled substances. It would take some serious effort to gain 25lbs of fat in 2 months.

When I say cut I don't mean shredded like a pro athlete but compared to others my height (5'7) and weight I'm way more toned and have a ton more muscle definition. I believe it's because I've always been a push-up pull-up kind of guy my whole life.

I'm skinny, always athletic throughout school(A-Team wrestler), and active all around.

When I got serious about wanting to gain weight I was 128# soaking wet with clothes maybe. Not sure how long it took me to get to where I am now, but I can say it wasn't very hard imo thanks to the mass builder I was on. Now it seems like without a mass builder I am struggling to add anything.

I think you're right on the 15# in 6mos but it's nice to set a goal and see what happens. Honestly, I bet at 148 I would look much bulkier than now.

[squishy]

Originally Posted by deeLow

Now it seems like without a mass builder I am struggling to add anything.

Yes, do you understand why?

You're not eating enough calories, that's why!

Eat more if you're not gaining weight.

Think you're eating enough but still not gaining weight? EAT MORE THEN!

If you consume more calories than you're burning, you'll gain weight. Period.

[TrevorM3]

anyone do T-bar rows? also thinking about adding these in to the routine.

cutting out rear pull downs btw.

[overcoil]

Originally Posted by TrevorM3

anyone do T-bar rows? also thinking about adding these in to the routine.

cutting out rear pull downs btw.

Did you injure yourself doing rear pull-downs?

[xquisit]

Pretty nifty thread,

I would like to dedicate one hour each day to working out, and have two to three rest days.

I am 5'10 and roughly 165lbs (I dont know my body fat).

I would like to have a strong core and visual upper body strength (big traps?).

I don't have a healthy diet and would like some help getting my body in a healthy cycle.

I don't cook, but I am willing to do so to change my life.

Where do I start?

Do I need a gym membership right off the bat?


Can anyone help me with a routine and diet to recommend?