My promis to myself with your help...

[NewbieChris]

Oh and what are your thoughts on a circuit routine? I almost puked doing it today...

[wnabeabeast]

Oh and what are your thoughts on a circuit routine? I almost puked doing it today...

I like it, it's one of favorites. :)

[NewbieChris]

I like it, it's one of favorites. :)

Any diet comments?

[FitnessBrat]

Why the white bread and not a better carb source?

This has nothing to do with the thread, but not having an avatar must be the cool thing to do now, lol

[Bouncer]

Why the white bread and not a better carb source?

its a fast absorbing carb for post workout.

its crap IMO compared to other much better sources.

i am kind of at a loss of what to say. i personally think this trainers diet plan really needs some work. then again i adont want to confuse chris even more. lol.

[NewbieChris]

its a fast absorbing carb for post workout.

its crap IMO compared to other much better sources.

i am kind of at a loss of what to say. i personally think this trainers diet plan really needs some work. then again i adont want to confuse chris even more. lol.

Get it out there. I'd rather know what you have to say, be confused and have to work my way through it than not have the knowledge at all. I am assuming that you think a supp. like malto, etc. would be a better pwo carb source? I was going to ask him about that. The reason I am posting this is to get info and determine if I should hire this guy or not. He seems receptive to what I have to say.

[Bouncer]

Get it out there. I'd rather know what you have to say, be confused and have to work my way through it than not have the knowledge at all. I am assuming that you think a supp. like malto, etc. would be a better pwo carb source? I was going to ask him about that. The reason I am posting this is to get info and determine if I should hire this guy or not. He seems receptive to what I have to say.

well the diet just isn't as effective as it could be.

first i would add more carbs to your first meal, that meal is the fuel for the day. 1/3 cup of oats is not enough. thats only like 25 grams of carbs. you need around 40 grams of carbs at the very least.

not sure what he is referring to by "1/2 cup of starch" in your other meals. i would replace that with 3/4 cup long grain brown rice in those meals.

yes, malto would be a better option for PWO then white bread.

the 9:30 meal is worthless. thats only 12 grams of protein. not a meal. the 10:15 meal only has 25 grams of protein. i would combine those 2 meals and eat them at 10.

i would also include fish oil into your diet.

[redsquirrel]

Post the entire diet when you get it along with your proposed workouts - I'm already a little skeptical - no trainer should be promoting supplements IMO....

Not only that, but I am really confused as to why he's having you take something with the word "gainer" in it. I thought you said you're trying to lean up?

[redsquirrel]

i think that is because you have not dedicated yourself and set your mind on a plan and a goal. you are all over the place.

Mainly because he's listening to too many people's advice. You need to commit to 1 person for diet, and hopefully they can help you with your training as well.

As B said, don't listen to a dietician. Dieticians are set up on the whole pyramid eating philosphy. (5 servings of whole grains, 4 servings of fruits & veggies, 3 servings of protein, 2 servings of fats, and 1 serving of sugars).

This is NOT conducive to bodybuilding, leaning up in any way, or really staying fit, IMHO.

[redsquirrel]

I have trouble understanding the small meal and how it can have such a huge effect on me. Its not like I am going to McDonalds or eating shit. Eating every few hours seems crazy to me and forcing myself to do has been very difficult.

I think one of the biggest problems is being at home. My Mom doesn't really understand this meal set up and neither do the majority of my friends. I'm hoping that time spent with a trainer will help my attitude.

Here's why eating every 3-4 hours works: In order to turn your body into a fat burning machine, you have to keep it fed, but not OVERfed every 3-4 hours. When you go too long without a meal, your body goes into starvation mode. So, what happens is your body stores what you just put into it because it's not sure when it will be fed again. So many people who eat 3 good meals a day and don't lose weight, is because they need to fuel their body more often. If they just put 2 small snacks in there, they would notice a huge difference.

I know it's hard to adapt to. And, it will take your body about 3 weeks to adjust. At the beginning, you may feel really full. But, by about the 6th week, you will be looking at the clock wondering when your next meal is because your body is now constanly burning what you put in it. It just takes a little time to train your body to do this.

[redsquirrel]

Just so none of you have an aneurysm reading this post. I have not given this guy any money yet, and I have not agreed to anything. Today was my 'sizing up' day to determine where I am at and exactly what he needs to do with the workout. It is a strict circuit routine with about 10 exercises and then a break. The following is the diet he has prescribed...

6:15
Multi-vitamin
litre of water
green tea

6:30
40 min of cardio (HR 160)

7:15
1/3 cup dry oats
6 egg whites, 1 yolk (2 on lifting days)
1 serving of Fiber Choice (tablet)

10:30
3 scoops Ctyogainer w/ water

1:45
6 oz chicken
6 oz veggies
1/2 cup of starch

5:00
same as above with steak

6:00-7:00
M-W-F: Lift 'circuit' + 30 minutes of easy cardio
T/Th-Sat: 40 min cardio (he is a very large fan of the stair master)

7:00pm
2 scoops whey
2 pieces of white bread, 1 on non workout days (Specifically says the white bread because it will be absorbed quickly)

7:45
same as 5:00 and 1:45

9:30
4 egg whites

10:15
Casein 1 scoop and 1 fibre choice



I am somewhat skeptical. I like the idea of eggs as my last meal, but I am worried specifically about the ctyogainer replacing a meal. I am also somewhat worried about the casein protein. My supplement costs when from almost nothing to through the roof. Although I suppose I will be saving money in food, but I just don't know.

First and foremost- it is much more expensive to eat clean than it is to eat like shit. But, you don't have to eat the shakes all the time. Tuna is cheap enough, and packs just as much protein. In fact whole meals are better than shakes anywayWhat tells me that this guy doesn't know is ass from a whole in the ground, is he has you eating fats with carbs. When you eat fats with carbs, your body then has 2 energy sources. Therefore, what happens is your body stores one of them. If you take anything from this, remember not to eat carbs when you eat fats. When you have a steak, just eat vegetables. When you have chicken, turkey or fish, then you can have carbs at that meal.

Thirdly, here are the changes I think should be made:

Meal 1- add 4 oz of turkey or fish.
Meal 2- Ditch the damn Cytogainer. Replace w/ 2 scoops of whey & 1/4 c nuts OR 6oz can of tuna w/ 2 TBSP Balsamic Vinegar
Meal 4- DO NOT eat carbs with your fats. Make this exactly as your Meal 3
PWO- I get why he said white bread, but this is retarded. Ditch the white bread, and have a banana instead.
Meal 5- DO NOT eat carbs at this meal. Double the veggies. No carbs after 6 (aside from the PWO)
Meal 6- Add 1 more egg white

[redsquirrel]

well the diet just isn't as effective as it could be.

first i would add more carbs to your first meal, that meal is the fuel for the day. 1/3 cup of oats is not enough. thats only like 25 grams of carbs. you need around 40 grams of carbs at the very least.

not sure what he is referring to by "1/2 cup of starch" in your other meals. i would replace that with 3/4 cup long grain brown rice in those meals.


i would also include fish oil into your diet.

This is true, however,he's getting carbs throughout the day. I think no more than 1/2 c oats would be just fine to get him to his 10 am meal.

Again, i think 3/4 c is maybe just a hair too much. I think 1/2 c brown rice, or 6oz potato would be good/

Fish needs to be incorporated for sure....But that should be added a little further down the line when he starts to plateau. However, he could replace one of his steak meals per week w/ salmon

[wnabeabeast]

Addition to other stuff you don't have to chug a litre of water as soon as when you wake up just drink it through out the day.


I am with Red, no carbs after your 5pm meal, also I don't know what time you go to sleep but I wouldn't eat anything after 9:30pm (including a protein shake) let that be your last meal.

[NewbieChris]

Thanks for the advice everyone.

[Bouncer]

Thanks for the advice everyone.

have you decided on what you are going to do?