relevant username

depends really if you are a hard gainer or not...the meal plan he put out makes perfect sense in a general way, but everybody is individual and their caloric needs are different...

a good way of putting down lots of food if you really really need to is to spice it up with something hot...chilly peppers for example or chilly sauce...dry meat is extremely hard to swallow so you may want to consider dipping it in OJ or water and just chug it down like a boss...

heres what I do I buy frozen hake fillets its easy to prepare and I take some kale and put the hake and kale in a blender and some water and lemon juice and drink that shit up like a total boss...works with broccoli too but the kale you can eat raw its less of a pain in the butt :2 cents:

take 5grams of glutamine like 10min before each meal with water it really makes me hungry, opens up the appetite...

:1orglaugh:1orglaugh:thumbsup

do you use the super bassomatic 76?

try any fish fillet, steam it, and blend with raw kale, lemon juice and water...best meal ever...you will feel like a million $...

i've made my view re: kale known! it's not unlike 600 grit sandpaper.

and these days i only eat fried fish, fresh and wild. no fish from a farm, there are no micronutrients in them.

Although I was not specific on the diet, I don't eat any farmed fish. You can also sub tuna for the tilapia...its not like you're competing. The diet was just to give a rough idea about balance.

If you notice most of my carbs are taken upon waking up immediately and before, during, and after my workouts. Fuel your body for what you are using it for. In his case he needs to lose fat. So I would suggest fasted cardio in the AM followed by a similar diet protocol. Without progress pictures and constant updates its impossible for me to write a diet.

Like I said it took about 6 months to dial in my protocol, so expect the same. Dont get discouraged.

I thought most important was what kind of food (dangerous supplements etc) fish eat, not the conditions they live in for deciding the quality.

Stop being a pussy and jump on a cycle.
Test Cyp + Tren + EQ

Your gay ass workout plan and crappy diet isn't going to get you the results you want.

Wasn't saying anything about the diet itself, looks very good to me, just warning to look for country of origin if buying frozen tilapia. It's cheap and convenient protein but if it comes from anywhere near Asia it's probably best to put it down altogether.

I think the "don't get discouraged" is for sonofsam, I dieted for boxing 8 years and weight lifted for strength and keeping fit since, never had a problem dieting.

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.