I am a certified personal trainer/nutritionist and have been working with hundreds of clients with private, and online trainning! If you ever have any questions! Don't be afraid to ask! I got into this field because I love to help people!
If you want a free workout check out my site and ill send you one!
Take Care and have a good workout!

_________________
100 percent of shots are missed when one never makes the attempt

Want to attract more girls?!? I do on-line Personal Training! Guranteed Results!
Certified Personal Trainer
Certified Nutrition Specialist
www.fitnessgenerator.com/tbrady12

hey man you still answering questions?

ALWAYS!

_________________
100 percent of shots are missed when one never makes the attempt

Want to attract more girls?!? I do on-line Personal Training! Guranteed Results!
Certified Personal Trainer
Certified Nutrition Specialist
www.fitnessgenerator.com/tbrady12

Well I've been bodybuilding and would consider myself knowledgeable about working out. I know just some basics that I've been going by for nutrition though Eggs , and lean meats no white bread etc. The question I have is there a book you recommend for body builders eating guide that I can follow through the year with meal plans? For example if I'm trying to bulk there is a meal plan for that and then when cutting weight after I've bulked.

Tbrady,

I've been lifting weights now for over 4 years. Admittedly, probably the 1st year and a half I probably did most things wrong, but still. I weigh 6ft1 and weight around 180 lbs.

My question is: Why am I not growing? I haven't grown at all from last year till now. And why do I still look like I haven't been lifting for longer than just a year or two?

On an everyday basis I make it a point to get in around 200 grams of protein. I take multivitamins, protein-powders, and etc. but, I feel like i'm not where I should be at physically and I really would like to be there.

My workout routines I change every 4-6 weeks.

If you need me to answer more questions before you can help please ask or pm me.

Some more background information: I workout at a real gym, not a garage. I started working out and I weighed around 130 lbs. The heaviest weight I ever reached was 198 lbs and that was due to me drinking an unnecessary amount of milk/weight gainers ( and I didn't look good at all).

so in about a month and a half i will be starting this workout plan and diet... i was wondering if you could take a look and give me some feedback on what i can improve

I'm currently 150lbs at around 5'10" and I'm just trying to put on some more weight (my goal is ~165-170)

Day 1 - Back and Biceps
Bent over rows 3x8
Cable rows 3x8
Dumbbell rows 3x8
Preacher curls 3x8
EZ curls 3x8
EZ curls close grip 2x8

Day 2 - Chest and Triceps
Bench press / Dumbbell chest press 3x8
Incline press / Dumbbell incline press 3x8
Cable / Dumbbbell flies 3x8
Dips / Tricep pulldowns 3xF


Day 3 - Legs and Lower Back
Squats 2x8
Front squats 2x8
Dumbbell lunges 2x8
Deadlift 3x5
Calve raises 3x12
Hamstring curls 3x8

Day 4 - Shoulders and Triceps

Overhead press 5x8
Front raises 3x8
Lat raises 3x8
Tricep extensions 3x8

Diet

Breakfast - Oats & handful of berries, toast x2 w/ 2 tbs of PB, 500ml of milk
Snack - quick mass shake 2 scoops
Lunch - chicken breast/lentils/tuna & brown rice/pasta, a vegetable, 500ml of milk
Snack - handful of nuts
Dinner - beef, chicken, pork, beans, eggs etc etc mixed w/ a grain, 500ml of milk
Workout
Snack - quick mass shake 3 scoops
Snack - cup of cottage cheese, handful of nuts
bed

thanks in advance

im sure you can find lots of books online..amazon, ebay, etc about nutrition. everyone has little different method and philosophy on it

basically u must eat more then u burn to gain weight--but depends on what u eat and how much

if u want to lose weight then u must eat less then u burn

its the law of thermodynamics

however lots of people use a ratio or one size fits all meal plan like percentages i dont agree with that!

_________________
100 percent of shots are missed when one never makes the attempt

Want to attract more girls?!? I do on-line Personal Training! Guranteed Results!
Certified Personal Trainer
Certified Nutrition Specialist
www.fitnessgenerator.com/tbrady12

you cant build a house with no bricks...what i mean by that is u cant put on muscle without having enough calories

obviously if they are not clean calories u will get fat like u said..but everyone always talk about protein to get them bigger..which ya it is true however eating good clean complex carbs is where its at..

they will give you more energy to lift weights plus if ur not utilizing carbs or fat as energy then basically ur using protein and burning muscle to fuel energy

u need carbs and protein with every meal..its a must!

_________________
100 percent of shots are missed when one never makes the attempt

Want to attract more girls?!? I do on-line Personal Training! Guranteed Results!
Certified Personal Trainer
Certified Nutrition Specialist
www.fitnessgenerator.com/tbrady12

workout routine is kinda low volume..which is not enough exercises so add a couple to each day..plus hit your bigger muscle earlier in the week.. your order of workouts should be primarily in this order..
legs, chest, back, shoulders, arms
the one u have now is fine..i would just switch the days

as far as nutrition goes..nuts wont count by themsevles add some protein and carbs with them..nuts arent going to bulk u up by themselves..u know how many calories your taking in? or burning?

_________________
100 percent of shots are missed when one never makes the attempt

Want to attract more girls?!? I do on-line Personal Training! Guranteed Results!
Certified Personal Trainer
Certified Nutrition Specialist
www.fitnessgenerator.com/tbrady12

_________________
Sinceriously,
Serj

This is approximately how much I will be consuming each day roughly... give or take 400cal depending on what I eat each day. (protein powder amount is messed up... should be roughly 270g) I haven't decided yet but I probably will not be doing any cardio over 15min on workout days and I will be quitting long distance running for the time being.

I'll probably fit some whole wheat crackers in w/ the nuts.


As far as my workout routine, I definitely think I need to add way more exercises since I'm consuming so many cals... I'll make a revised version and post it when i get some more time.

I'm not an expert by any means and TB will most likely give a better response... but...

when you workout your body is designed to repair the broken down tissue over time given the nutrients it currently has in your body. The process usually takes place over 2 days which is why you shouldn't work out the same muscles two days in a row.

If for whatever reason you can't take your protein shake until 90min after your workout you should still take it for the above reasons.

Gaining fat from a protein shake is not remotely true for a few reasons...

-If you are worried about gaining fat, you should be on a lean protein powder (one with very few cals)... less calories means less can be converted to fat

-If you are on a gainer (like the one above) then your metabolism should be fast enough to burn a ton of the calories. I take my gainer about 2 hours before bed and i will put on some fat which is sort of the goal.

again take this with a grain of salt... I am by no means an expert in any way

JTs:
I'm not an expert by any means and TB will most likely give a better response... but...

when you workout your body is designed to repair the broken down tissue over time given the nutrients it currently has in your body. The process usually takes place over 2 days which is why you shouldn't work out the same muscles two days in a row.

If for whatever reason you can't take your protein shake until 90min after your workout you should still take it for the above reasons.
Gaining fat from a protein shake is not remotely true for a few reasons...

-If you are worried about gaining fat, you should be on a lean protein powder (one with very few cals)... less calories means less can be converted to fat

-If you are on a gainer (like the one above) then your metabolism should be fast enough to burn a ton of the calories. I take my gainer about 2 hours before bed and i will put on some fat which is sort of the goal.

again take this with a grain of salt... I am by no means an expert in any way


I cycle my workouts giving each muscle 3 days rest before working them out again.
My metabolism is no where insanely fast nor is it slow but I'm not really worried about gaining any weight, I just want to find out when is the best time to take the protein and if waiting to long can decrease the intake of the protein.

_________________
Sinceriously,
Serj

People say you do want to take a protein shake within 30 minutes of working out..i think the sooner the better..

to be honest you prob wont notice a gigantic difference between taking your protein before after weights before cardio or after cardio

that being said..ideally you want to do it ASAP after your workouts..the sooner the better..your tearing your muscles so the quicker you can get amino acids AKA protein in your blood stream the better..

it is also good to drink protein while you workout..some people dilute their protein drinks in water..so that way its not too thick and makes there stomach to heavy when there working out

NOW..when it comes to gaining weight and losing weight it depends on the calories..
then it depends on what kind of weight your gaining or losing and that will depend on your diet..

for a extreme example if i dont take in enough protein when i diet i might lose weight but most of it is muscle..which would suck lol...if im trying to gain weight and dont eat clean then i can put on more fat then muscle which is bad also

so for exacts well..i would have to get your stats bf% height, weight, etc and plug in the numbers to see how much of each macro nutrient aka carbs, pro, fat u need in your diet to achieve your goal!

if ur interested i can set u one up! however for a small fee since it does take alot time to do it

but i enjoy all these questions! there very good!!!!

ladies dont dig out of shape guys..not unless your wallet ways more than u!! lol

_________________
100 percent of shots are missed when one never makes the attempt

Want to attract more girls?!? I do on-line Personal Training! Guranteed Results!
Certified Personal Trainer
Certified Nutrition Specialist
www.fitnessgenerator.com/tbrady12

Hey there,

I was looking into getting some recovery shake formula, when one of my friend's mentioned Chocolate milk as a cheap alternative. Apparently it has that optimal 4 to one carb to protein ratio as is. Is that really a good option for post-workout?