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.

I can't do the routine you posted because I don't have a lot of the equipment your routine requires

and the meal plan is too intense to jump into right off the bat. Maybe it's easy for you, but I can't go from eating 2-3 meals a day to 7 overnight.

Back
1. Lat Pull downs to the front– 2 sets 10-12 reps <----
2. Close grip lat pull downs- 2 sets 10-12 reps <----

2. DB Rows or barbell - 4 sets 10-12 reps -
3. Heavy deadlifts- 4 sets 8-12 reps

4. Seated close grip Cable Rows 4 sets 12-15 reps - Squeeze for 1 second every rep (Do wide grip nxt week and pull to chest instead of belly botton.) <----

5. Hammer strength high row- 3 sets 10-15 reps
6. Shrugs- 5 sets- 10-15 reps (Any style)

Chest
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

Dips- deep—legs pulled back a bit- 12 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 postion over your forehead. Then to a fly motion. So its really hitting the ledge of the upper chest

Legs
Leg extensions- 3 sets warmup
Squats (deep) 5 sets 8- 12 reps

Leg press 4 sets 10-15 reps <----
Lying Leg Curl 4 sets 10 to 12 reps –Squeeze for 1 second every rep <----

Stiff leg Dead lift with dumbbells 4sets 10-12 reps (Focus on Ham stretch—Not so much the core/top of the movement)

Leg Extensions- 3 sets- 2 heavy sets and 3rd set will be a drop set and burn out til you cant take it. <----

Seated Calves –-4 sets 10-12 reps

Shoulders
Exercise to be performed in order
1. Seated Dumbbell Press (or Smithmachine shoulder press) 4 sets 10 – 12 reps
2. Standing side lateral raise - 5 sets 10-15 reps
3. Bent over rear lateral raises (Dumbbell, cable, or pecdeck) – 4 sets 12 - 20 reps – keep arms in natural bend. It’s a short control motion
4. Wide grip upright rows - 4 sets 10-15 reps
5. Dumbbell front raise- 4 sets 10-12 reps
6. Barbell shrugs- 4 sets 10-15 reps. (Squeeze at top for one full second then let it stretch)

Arms
(Switch the order up every week with arms)
Tricep pressdown- straight bar- 2 sets 12 reps; rope 2 sets 12-15 reps; reverse each arm 2 sets 12-15 reps
Overhead tricep extension- 3 sets 10-12 reps
Dips- on dip machine- 4 sets- 12-20 reps
Skull crushers or Close grip bench press- 4 sets- 10-12 reps
Alternate dumbbell bicep curls- 4 sets—10-12 reps each arm
Preacher curl (machine or free) 3 sets- 8-15 reps
Barbell curl 3 sets—wide, neutral, closer grips- 10-12 reps
Hammer or reverse curls- 3 sets- 8-12 reps


^ The ones in bold I don't have the equipment for

I can look like you if I do what you said?

Here's me now:
http://i.imgur.com/pM2TlK0.jpg

Based the home gym pics you posted...you can do 95% of the exercises on your equipment. Maybe you just need a little help familiarizing yourself with how to use your machines?

Obviously you cant jump in full bore but you were about to eat 7 potatos a day and 3 lbs of chicken as per your other diet. Start small and work your way up. You dont need a full cup of oats, try half a cup of oats and 5 egg whites, ramp up from there, same for the meals...you dont need 6oz so start with 4oz and 2/3 cup of rice. Little things like that make a big change and when youre grazing (300-500 calorie meals) you tend to get hungry quicker. Youre not giving this a chance youre going back to your comfort zone and if lifting has taught me anything, when youre in your comfort zone, you make little to no change.

Edit:
-cable machine with bars you can do all the rows and pull downs mentioned.
-modified dips using your bench.
-Leg curls you can put a DB between your legs lay flat on your stomach and curl the weight.
-For Leg ext's sit on your bench put a DB between your legs and do leg ext's
-Leg press is the only thing you cant do. Think outside the box a bit here...

Too complicated.

Dude, all I do is deadlifts, squats and flat bench press (maybe some incline dumbbell presses sometimes), and my physique is looking pretty good.

Do isolation stuff if you like it, but think of all the time you can save by skipping it getting the same results as just sticking to the big three. And stay out of the gym for most days of the week.

No need to over-do it -- just keep it simple and intense.

No doubt, Choopa knows his stuff (and he's more developed than I am, although I'm on my way to that), but if you like to keep things simple like I do you can get that result with time.

Alright I'm going to try your meal plan, workout and keep a log

I'll update in 2 months with how it's going if you're curious


Is this workout plan set as MON-FRI or are the rest days split up in between the week ?

Set the rest days to how your body is feeling. I never have a specific "rest day" if i feel like I can continue training I do and if i feel like my body/CNS needs some time to recover then I take off.

I know a lot of it seems overwhelming so just take one step at a time. Know that your diet will account for 85% of the changes your body makes, the other 15% is your training.

Can chicken be substituted with anything? I'm not a fan of chicken breast at all. I always find it tasting moldy or something, and baking it makes it seem soggy on one side..

Would bison, or any other lean meats be okay to replace chicken?

Who is that coach Dave Palumbo?

http://images.t-nation.com/forum_ima...mbo_kovacs.jpg

:winkwink:

All has been said already.

I'd suggest Turkey meat against Chicken, it's extremely lean and if nothing it sure tastes better. Can't stand chicken unless it's heavily flavored (Thai, Chinese etc.) my diet is practically beef, fish and turkey meat.

97% lean Ground turkey is your friend :) along with Mrs. Dash, or FlavorGod Seasoning.

I think the main thing making it hard to eat often is the chicken. I thought maybe I had to eat it. I absolutely hate chicken breast. Especially when it isn't heavily seasoned, it always tastes moldy or bland to me

Now I need to find healthy seasoning and use turkey breast, so I can actually enjoy my meals

Yeah I'm going to load up on lean turkey... Is extra lean ground beef okay as well ?

chicken, pork, beef, eggs, fish, turkey are all fine sources for protein. just get the more lean cuts and you'll have to read labels to get yourself acquainted with the nutritional profiles of your foods.

this app helps.

https://www.myfitnesspal.com/

it has a barcode reader, just scan the barcode on your food packaging and select the proper amount.

This.....

Also remember that you can do the egg whites in the liquid form as well. A lot easier to consume the volume that way, like Phil said.

http://s12.postimg.org/b6wlhvevh/Yhk_Ota_Z.jpg


http://s1.postimg.org/klp8vqjzz/2q3yuc8.jpg


http://s4.postimg.org/b72yelndp/B31_1_Zoom.jpg

Choopa's physique is unreal

I did your leg workout Choopa (I can't walk today)

Do you have any tips for meal prep? How do you set up your meals? Do you cook all the food for 3 days at once, and then cook again when you run out? Or do you cook every day?

hah, hey thanks. i figure not bad, i'm 48 years old in that pic!