Sedan_Clan's Personal Trainer Thread

[richardbb85]

woke up 170 today, had to cut calories again because i dont have time to increase my cardio. probably not going to have any cheat day this month so i can finish this cut asap.


summer is right around the corner!!!!!!

[squishy]

Originally Posted by richardbb85

woke up 170 today, had to cut calories again because i dont have time to increase my cardio. probably not going to have any cheat day this month so i can finish this cut asap.


summer is right around the corner!!!!!!

Nice! Keep it up

I decided not to cut...

Simply haven't put on enough muscle these last 8 months to justify shredding down and looking small as shit...

But luckily, I'm only sitting at around 14-15% bf, so I won't be too jiggly and squishy at the beach this summer.

Gonna "lean bulk" (5-6# a month) until March 1st, 2016.

Getting in too many intense workouts to start cutting now, gotta continue building up and shaping my body

[UncleWede]

Last night just before bed my sugar was low (68) so I had 1/2 glass of milk, about 6g carbs plus I had one of my whey protein drinks in just water, 3g carbs. This morning I woke up feeling sick to my stomach and my sugar was sky high at 308. Seems I shouldn't have a whey drink before bed. . .

On the plus side, since I had the day off yesterday I went to the muscle beach around 1:15 and did my whole shoulder hour with no shirt on. Got some sideways glances, but was about to tell them to come talk to me when they are pushing 50, to see if they are comfortable enough in their skin to take off the shirt. This morning, I don't have the soreness that I was expecting from the way I felt when I went to bed. Oh, and while I was pressing the bar in the rack, I snuck in a few front squats

Tonight should be legs, so might actually do a full set of squats.

[Sedan_Clan]

Originally Posted by UncleWede

Last night just before bed my sugar was low (68) so I had 1/2 glass of milk, about 6g carbs plus I had one of my whey protein drinks in just water, 3g carbs. This morning I woke up feeling sick to my stomach and my sugar was sky high at 308. Seems I shouldn't have a whey drink before bed. . .

On the plus side, since I had the day off yesterday I went to the muscle beach around 1:15 and did my whole shoulder hour with no shirt on. Got some sideways glances, but was about to tell them to come talk to me when they are pushing 50, to see if they are comfortable enough in their skin to take off the shirt. This morning, I don't have the soreness that I was expecting from the way I felt when I went to bed. Oh, and while I was pressing the bar in the rack, I snuck in a few front squats

Tonight should be legs, so might actually do a full set of squats.

LOL! Gimme 5 full sets.

[UncleWede]

6 reps each set, carrying 65lbs good enough?

[Sedan_Clan]

Originally Posted by UncleWede

6 reps each set, carrying 65lbs good enough?

As long as that's enough weight to make those last two reps in each set require some good effort.

[kevinbahnz]

OK, I am 39, 5'4 and 155lbs been back in the gym for a month now after being off since thanksgiving. My weight stayed the about the same but my body fat according to my home scale went from 26% in Nov. to 36%last night(not doubled like i said in my previous post). lolz
I need some advice on cutting. I'm taking in roughly 1500-2000 cals/day and working out 5-6 days a week for 1hr. I begin with 10-15 min tredmill on 5% incline at 3.5-4mph sometimes i do sprint intervals at 9mph for 30 seconds then weights the rest. Once in a while i throw in an ab exercise in between sets. I'm usually eating prepared frozen foods because I can easily track my calories. I just kicked the soda but every 2 or 3 days I drink a 12 oz can of Mt dew. Maybe 2-3 beers a month and don't smoke. I just want to get into the teens 15-19% bf.

[Sedan_Clan]

Originally Posted by kevinbahnz

OK, I am 39, 5'4 and 155lbs been back in the gym for a month now after being off since thanksgiving. My weight stayed the about the same but my body fat according to my home scale went from 26% in Nov. to 36%last night(not doubled like i said in my previous post). lolz
I need some advice on cutting. I'm taking in roughly 1500-2000 cals/day and working out 5-6 days a week for 1hr. I begin with 10-15 min tredmill on 5% incline at 3.5-4mph sometimes i do sprint intervals at 9mph for 30 seconds then weights the rest. Once in a while i throw in an ab exercise in between sets. I'm usually eating prepared frozen foods because I can easily track my calories. I just kicked the soda but every 2 or 3 days I drink a 12 oz can of Mt dew. Maybe 2-3 beers a month and don't smoke. I just want to get into the teens 15-19% bf.

What exactly are you eating? What do your workouts consist of? How intensely do you lift? Be honest.

[kevinbahnz]

usually I'll start the morning off with a medium coffee w/sugar at 8:30am. Then I'll have lunch at about 1 pm and that would consist of Tysons frozen grilled chicken breasts or a Weight watchers meal. I'll try to eat my last meal at 7pm before I hit the gym at 9:30pm and it's probably something from the freezer. That's my schedule at work but when I'm at home I'll eat whatever my wife's Asian cooking a bowl of white rice with some beef stir fry or some Pho noodle soup. I had a late dinner last night at 10pm because I was drained and didn't eat enough during the day. I had some coffee in the morning and only 1/4 rotisserie chicken and rice for lunch.
My workouts are medium to heavy intensity. I just started doing Dead lifts yesterday at 185lbs and squats at 225lbs. 5x5s

[Sedan_Clan]

Originally Posted by kevinbahnz

usually I'll start the morning off with a medium coffee w/sugar at 8:30am. Then I'll have lunch at about 1 pm and that would consist of Tysons frozen grilled chicken breasts or a Weight watchers meal. I'll try to eat my last meal at 7pm before I hit the gym at 9:30pm and it's probably something from the freezer. That's my schedule at work but when I'm at home I'll eat whatever my wife's Asian cooking a bowl of white rice with some beef stir fry or some Pho noodle soup. I had a late dinner last night at 10pm because I was drained and didn't eat enough during the day. I had some coffee in the morning and only 1/4 rotisserie chicken and rice for lunch.

...and what are you doing in the gym in terms of workout structure?

[kevinbahnz]

Originally Posted by Sedan_Clan

...and what are you doing in the gym in terms of workout structure?

I'm all over the place but I try to focus on one body part per day. I like to start the week off with Back then, Chest, Delts/back, Bis/tris. legs. Monday night I did back and chest for 1.5 hrs. Tuesday morning I did legs 45 mins because the dead lifts took all my energy. Today I'll skip because my entire body is sore. I'm not trying to get bigger than what i am now, I just want a flat mid section.

[Sedan_Clan]

Originally Posted by kevinbahnz

I'm all over the place but I try to focus on one body part per day. I like to start the week off with Back then, Chest, Delts/back, Bis/tris. legs. Monday night I did back and chest for 1.5 hrs. Tuesday morning I did legs 45 mins because the dead lifts took all my energy. Today I'll skip because my entire body is sore. I'm not trying to get bigger than what i am now, I just want a flat mid section.

How often are you doing compound lifts? I also wouldn't devote an entire workout to arms. It's a waste of time.

P.S. Contrary to what most people think, it's not that easy to get big......so don't worry about it.

[kevinbahnz]

Originally Posted by Sedan_Clan

How often are you doing compound lifts? I also wouldn't devote an entire workout to arms. It's a waste of time.

P.S. Contrary to what most people think, it's not that easy to get big......so don't worry about it.

I would say that the majority of the exercises I do are compound lifts.

[richardbb85]

Originally Posted by kevinbahnz

I'm all over the place but I try to focus on one body part per day. I like to start the week off with Back then, Chest, Delts/back, Bis/tris. legs. Monday night I did back and chest for 1.5 hrs. Tuesday morning I did legs 45 mins because the dead lifts took all my energy. Today I'll skip because my entire body is sore. I'm not trying to get bigger than what i am now, I just want a flat mid section.

u dont really want to do back/chest on the same day unless you are advanced. you have to go heavy in all different angles to grow that back. then do chest/tri the next day.

arm day isnt necessary but if they r lagging then try to do them twice a month. i do mine every other sat. everybody is different, listen to your body and do what work for you.

[kevinbahnz]

Originally Posted by richardbb85

u dont really want to do back/chest on the same day unless you are advanced. you have to go heavy in all different angles to grow that back. then do chest/tri the next day.

arm day isnt necessary but if they r lagging then try to do them twice a month. i do mine every other sat. everybody is different, listen to your body and do what work for you.

I just want to shed this body fat.

[richardbb85]

Originally Posted by kevinbahnz

I just want to shed this body fat.

drop calories, track your macro.

track your weights after 5-7 days, if
gain weight, then drop more calories(small amount) or throw in cardio
same weight, do the same above (make minimal changes)
lose weight, keep that macro until you stop losing weight.

[richardbb85]

be consistence with your diet, one bad weekend can set you back 5 days. most of my friends eat clean for few days but blow it out drinking on the weekend, they are on that forever diet.

[kevinbahnz]

Originally Posted by richardbb85

drop calories, track your macro.

track your weights after 5-7 days, if
gain weight, then drop more calories(small amount) or throw in cardio
same weight, do the same above (make minimal changes)
lose weight, keep that macro until you stop losing weight.

My body weight has been within 2-3 lbs for a year now just my Body fat is increasing.. Here's my measurements back in November 8th. 5'4" Both wrist 6.5", Right forearm 11-3/4" left forearm 11-5/8", right bicep 14-1/5" , Left bicep 14-3/4", right calf 13-3/4" left 13-3/4" and last but not least my waist was 33"

[richardbb85]

Originally Posted by kevinbahnz

My body weight has been within 2-3 lbs for a year now just my Body fat is increasing.. Here's my measurements back in November 8th. 5'4" Both wrist 6.5", Right forearm 11-3/4" left forearm 11-5/8", right bicep 14-1/5" , Left bicep 14-3/4", right calf 13-3/4" left 13-3/4" and last but not least my waist was 33"

you say ur at 155, cutting would put you into 130 range which i dont suggest. maybe OP can chime in with a better advice

[kevinbahnz]

Originally Posted by richardbb85

you say ur at 155, cutting would put you into 130 range which i dont suggest. maybe OP can chime in with a better advice

There's no such thing as spot reduction right? So situps and crunches are a no-go and being old doesn't help. I guess it's just eat less and exercise more and it should work out eventually.

[UncleWede]

How is your stress level? That cort-thingy I can never remember the complete name of will put fat on your belly. IF you can't tone down the stress, there are supplements you can take to reduce the cort-thingy

[richardbb85]

Originally Posted by kevinbahnz

There's no such thing as spot reduction right? So situps and crunches are a no-go and being old doesn't help. I guess it's just eat less and exercise more and it should work out eventually.

u can crunches all day everyday, it wont show until your body fat % is low enough. is not always about eating less, it's just eating less than your maintence calories. you actually eat more when on a cut.

for example: one burger at mcdonald 500 calories
vs
ounces of chicken breast n sweet potato on the side n some brocolli/veggie your choice