Needing a trainer

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    Jul 16, 2013 6:54 PM GMT
    I have been working out for a few years, and am to a point where I think I need a trainer to help me get past this plateau. I have been working out alone for the most part. I have kind of gotten stuck at my weight. Searching the internet can yield so much misinformation and differing results that I don't know which way to go. I've tried to find one in my town, but not having any luck, and I don't want to spend a fortune. I have so many questions and I'd like to get everyone's input into one thread if I can.

    Here's a few things I wanna ask to begin:

    1. How important is eating within 30 minutes after a workout?
    2. Is it true you should bulk up and then cut? I definitely don't want to get fat.
    3. How to know if you're lifting too much or not enough weight, for example, lifting too much weight to the point you're losing form or working the wrong muscles? Does that make sense?
    4. How long to wait before working the same muscle groups again?
    5. What are your diets like?

    I'll add more later as I think of them.
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    Jul 16, 2013 10:40 PM GMT
    Eating 30 minutes from a workout is crucial. You need protein during that time to repair otherwise your body may metabolize muscle tissue for food. That would be counterproductive. The bulking up then leaning out is usually the most common way to do it. However, what I've found is that once you've leaned down then your muscles look smaller anyway so it kind've puts you back to where you were. In my professional advice I would only have you bulk if you were doing a clean bulk that way you avoid putting on excess body fat.

    You need a trainer or a workout partner to be able to tell if you're lifting too much weight or lifting with proper form. Most people even when they know how to lift give themselves allowances subconsciously and are usually not as on form as they could be. It depends on how hard you work your muscles before you work them again. If they are completely worn out and sore to the point where using them again causes immediate muscle fatigue and failure then you shouldn't work them out for at least 3-4 days. If you over work a muscle it works against your goals to gain. However, some workouts work a lot of the same muscles over and over again such as crossfit, but that's because their workouts are total body. They aren't one muscle dominant.

    Diets vary from person to person, but generally to lean up most people I've met or worked with are consuming high amounts of protein, clean fats, and very little carbs. Now this is only the case with people who do a lot of lifting, which I assume you've been doing. If you do a lot of cardio your diet has to be much higher in carbs to avoid your body metabolizing muscle tissue and vital organ fat. However, you want to make sure the diet is clean. I would recommend eating paleo because it will rid your body of that bloated feeling but will give you the protein that you need to build up your body. I hope this helps.
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    Jul 16, 2013 10:41 PM GMT
    I know I'm not the biggest guy but I've been a personal trainer for 3 years and I'm getting my degree in exercise science. Most of this stuff is textbook human physiology so anybody can do enough research to find this stuff out. I would suggest you get a trainer that way it takes a lot of the extra planning work out of your hands and puts it into someone elses. Hence it'll be easier for you.
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    Jul 16, 2013 11:06 PM GMT
    pf0081 saidI have been working out for a few years, and am to a point where I think I need a trainer to help me get past this plateau. I have been working out alone for the most part. I have kind of gotten stuck at my weight. Searching the internet can yield so much misinformation and differing results that I don't know which way to go. I've tried to find one in my town, but not having any luck, and I don't want to spend a fortune. I have so many questions and I'd like to get everyone's input into one thread if I can.

    Here's a few things I wanna ask to begin:

    1. How important is eating within 30 minutes after a workout?
    2. Is it true you should bulk up and then cut? I definitely don't want to get fat.
    3. How to know if you're lifting too much or not enough weight, for example, lifting too much weight to the point you're losing form or working the wrong muscles? Does that make sense?
    4. How long to wait before working the same muscle groups again?
    5. What are your diets like?

    I'll add more later as I think of them.


    #1 - *Bro Science* You should just steadily eat every 2-3 hours through the day. Eating within 30min of a workout wont do anything - It takes you hours to digest foods; just stick with a steady intake through the day.

    #2 - Bulk up and Cut: If you manage your diet correctly you wont get Fat.. Ever. Its a balance of Calories in and Calories out - Nothing more.

    #3 - Form and ROM *Range of Motion* are the most important facets of beneficial lifting. Quality > Quantity

    #4 - Depends on the muscles worked: Calves and Abs are the most resilient muscles in the body and can be worked daily if you Really want to. Your personal repair time (greatly affected by age) negates when you're able to work those muscle groups again. The averge down time is 3-4 days, but remember, you Only grow when you rest >< So once a week for most and maybe twice a week, with a large spread, for your weaker spots. Beta'Alanine is supposed to decrease the rate of muscle fatigue enabling you to workout harder and for longer before burning out and becoming so SWOLL you cant scratch your head icon_razz.gif

    #5 - Diets vary from person to person. There is no *best* way to do Anything. But, since I'm whats called a *hard gainer* (which truly doesnt exist) my daily Macros are through the roof
    Calories - 5000
    Proteins - 350+
    Carbs - 500+
    Fats - 150+
    Water - i TRY to drink a gallon... everyone is supposed to.. Daily!


    If you hit a *plateau* Up your Macros. There is Never a need for Cardio if your diet is done well for you. Even when cutting weight, cardio isn't necessary unless you want to cut weight Super fast.

    When Cutting weight you want to Up your protein intake even moreso than when you're gaining so that you minimize muscle loss. Some bodybuilders have Low Carb diets when cutting or Medium Carbs when Cutting - It all comes down to preference. Because, at the end of the day, its Calories IN vs Calories OUT. Would you rather be tired as Fuck cutting on a low Carb diet or have energy and not be moody on a diet that has Carbs in it... Id rather not be moody ><
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    Jul 18, 2013 12:22 PM GMT
    Thank you guys, i appreciate it. I'd also be curious to know what gyms you all go to? YMCA, Genesis, Planet Fitness, Golds, etc?
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    Jul 19, 2013 8:31 AM GMT
    It's way cheaper to make a trainer out of a friend who already knows his stuff.

    I don't have the motivation to consistently work out or push myself past my thresholds on my own. I can start a week like "LETS DO THIS" but at the end of the week I'm like, "ehh...skipping today wont hurt".
    So I stay toned and fit, but never really get a lot bigger.

    I wish I had friends who work out for muscles instead of just anti-fatness, because I need a gym buddy to help me train.
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    Jul 31, 2013 6:01 PM GMT
    Here's something else I'll share that I do that I know is probably not great, but i'm being honest. I drink quik trip cappuccino, fat free, usually when I'm working, and I go for a break. Also if I get hungry at work i'll buy one of those met rx protein bars (I think it's met rx, i forget). I think if it's got 30 grams of protein in a bar, what can it hurt? I seriously need a nutritional teacher. Really bad.
    Also because I work nights, this is how my eating has been going.

    work at 10 pm, drink coffee before. Get to work, hungry an hour later, eat a protein bar. go home for lunch at 2 am and eat a turkey sandwich and a banana. After work, at 6:30, get home and maybe eat some toast with peanut butter and go to the gym. Come home, make some eggs and toast. Maybe eat something my partner made if i'm still awake, go to bed around 3pm, repeat the whole thing. So i don't think i'm getting enough calories but I don't have the appetite to eat alot.
    When I was younger, i had a serious issue with staying skinny, because I grew up in an overweight family. I was the last of 5 kids, and I saw all my siblings and my mom go on one diet after another. I was deathly afraid of getting fat and as a result I was close to being anorexic, until I was about 19. I think I still have a mind set of being afraid to get fat, which is keeping me from eating more.


    I know it sounds kinda nuts but I'm trying to be honest here so I can get over it and improve.