Q&A With AK "CFNS" Prep Coach

[akjergaard88]

My name is AK I am a CFNS and trainer and have been helping people prep for shows, drop weight, gain muscle, and create an overall healthy lifestyle. I am creating this thread to answer any questions on Ingredients, nutrition, training, and supplementation.

[akjergaard88]

Ok guys time to get this thread rolling lets get some questions going :).

[rossman84]

Id like to compete in the 2012 season, it would be my first competiton experience. Il be 18 with about two and a half years of training.
Im decently strong and my structure isnt terrible (atleast i dont think), my concerns are when it comes to muscle mass. Im 6'3 and 201 pounds.
Measurements are
Arms-16 1/4
Chest- 44 1/2
Waist- 33
Legs- 25

And the show i want to do is May Date TBD. So lets say the show is May 20th. Taking into account starting a 14 week cut somewhere around begginning of February, that gives me atleast a solid 12-14 weeks to try and add some mass to the frame.
I know my weak areas are lats, shoulders, hamstrings and glutes.
So, competing in a junior class (21 and under, for one of the shows im looking at. The other is first timers only) What weight would you reccomend i shoot for before starting a cut? What stage weight would then be appropriate? What are some realisitic measurments i could shoot for by the end of a 12 week "bulking" period? (Im trying to add as little fat as possible on this so as to not have to deal with it later)
Thanks in advance for the awesome info!
Also, if your interested and wouldnt mind, i could get you some pictures and maybe have you do a little critiquing and maybe be able to give me a little bit more of an in depth analysis?
Ross

[akjergaard88]

Hey bud ok so first things first. Weight gain in 12 weeks if we are talking about actual pounds of muscle realistcally naturally probably 3 pounds of actual muscle one pound per month and that is very good progress. On the scale you could gain maybe 5 lbs or so there maybe a little fat that comes with the muscle gain as well of course. So lets just say in 12 weeks your around 205 206 it would then depend on how much fat you are carrying when we are talking about losing weight for a show and what class to enter. I would suggest if you can doing the first timers one and the teen one if possible the more time on stage getting your feet wet getting the expeirnce the better. If you want you can send pics and I can give you some suggestions and if you are interested I do an online personal training business as well I do contest preps for people and gain and loss plans for people as well. Let me know bud I hope this helps.
tQUOTE=rossman84;783031203]Id like to compete in the 2012 season, it would be my first competiton experience. Il be 18 with about two and a half years of training.
Im decently strong and my structure isnt terrible (atleast i dont think), my concerns are when it comes to muscle mass. Im 6'3 and 201 pounds.
Measurements are
Arms-16 1/4
Chest- 44 1/2
Waist- 33
Legs- 25

And the show i want to do is May Date TBD. So lets say the show is May 20th. Taking into account starting a 14 week cut somewhere around begginning of February, that gives me atleast a solid 12-14 weeks to try and add some mass to the frame.
I know my weak areas are lats, shoulders, hamstrings and glutes.
So, competing in a junior class (21 and under, for one of the shows im looking at. The other is first timers only) What weight would you reccomend i shoot for before starting a cut? What stage weight would then be appropriate? What are some realisitic measurments i could shoot for by the end of a 12 week "bulking" period? (Im trying to add as little fat as possible on this so as to not have to deal with it later)
Thanks in advance for the awesome info!
Also, if your interested and wouldnt mind, i could get you some pictures and maybe have you do a little critiquing and maybe be able to give me a little bit more of an in depth analysis?
Ross[/QUOTE]

[akjergaard88]

Hope everyone has a great thanksgiving!

[bigfish18q]

Hopefully you're still around to answer questions! I am really wanting to do my first show in may/june 2012. Just trying to get a gauge of how long of a cut I will need to do. I'm currently 14.5% bf (high I know). I would like to start my cut first thing January, and I'm thinking i'll need at least a 20 week cut.. thoughts?

I don't have all my stats, but a few...
218lb at 14.5% bf

I've heard in the past you shouldn't make a goal weight, but more of a goal bf% since you can't predict the amount of muscle loss on a cut. What would be a competitive bf%?

[akjergaard88]

Hey bud 20 weeks is not a bad cut um I wouldnt suggest going full boar at 20 weeks out, but cleaning up diet throwing in a little light cardio at 20 weeks out would be fine. If you are curious I do preps for people as well if that is something you are intrested in. I hope this helps bro.

[Tononenefalia]

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[jon1995]

how would you go about training if you wanna compete within the next four years.
states 6'4
180 pounds
bf% 12-13%ish

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[akjergaard88]

I would just try to put on as lean of muscle as I can look at myself and see what body parts I need to work on and try bringing them up. I would do some bodybuilding workouts or if you enjoy power lifting you can do a combination of both. Eat clean, train hard, take clean healthy supplements, get good rest and just try to kill it every time you step into the gym.

[akjergaard88]

Hope everyone had a great holiday weekend and killed it in the gym!

[mnrfit]

hey happy new years!! i want to do the natural show in GA march 24, but not sure if im lean enough, i was 153 in august, now im 141. I have ok muscle, I lift as heavy as i can and do cardio 4 times a week, currently diet is ...
NORMAL HIGH
35-40 fat 25-30 fat
75 carb 140 carb
160 pro 130 protein
*1273 *1323

i do 2 high days and rest normal, should i try to pick a later show? thanks so much

[akjergaard88]

You could possibly do the show in March just need to look at how lean you are and try to decide how long you need to prep for. People tend to do 10-16 week preps depending on how lean a person is. I would say prot is a little low also depends on how intense your workouts are. You pry can keep your carbs a little higher right now since you are 14 ish weeks out. You dont want to lean out to fast and end up getting flat or having something go wrong when you get on stage. I hope this helps, keep the questions coming guys.

[NaturalPursuit]

Natural Pursuit: Personal Training and Nutritional Consulting, had the pleasure to interview trainer and CFNS prep coach AK! We hope this interview can help others learn and inspire them to reach their goals!

Name: AK
Age: 23
Height: 5'8
Current Weight: 200
Competition Weight: 176

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/11/16/43244622/gallerypic/1SkYN6o6VhixrAf8ttAYrVizgyU10100e.jpeg

What got you into fitness? My family was always into sports and working out so I grew up around health and fitness.

What is your diet like? My diet is pretty stricked year round, I think shows are won in the off season if you work hard and stay disciplined in the off season it makes you a better champion in the end.

What are some supplements you suggest? I love Max Muscle products

What does your training look like? I am currently doing the power hypertrophy program, which consists of two power lifting days and three days of more body building lifts.

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/11/16/43244622/gallerypic/1kuv4RAibbneOYSHdy5iTjwqFHvwK0375e.jpeg

What are some of your accomplishment? Been teen bodybuilder of the week on bodybuilding.com, have placed in the top two of my weight class in 4 shows plus a runner up in an overall.

What are your current future plans? Take time off and train hope to own my own nutrition business and one day become a pro natural bodybuilder.

What advice would you give to beginners? LEARN, learn as much as you can about supplements, workouts, nutrition, just learn as much as you possibly can.


Take a through a day in your life? Wake up have breakfest, go to work " I do personalized nutrition plans for people", train a couple people, train my self, I eat every 2.5 to 3 hours and I try to get about 7-8 hours rest a night.

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/11/16/43244622/gallerypic/1dy1lCVrFWzn5tBfCO8pwFsyns8Nx1255e.jpeg

How do you feel about sugar intake during pre-contest dieting? If it is for a post workout thats fine the body needs sugar after you workout other wise I dont think you need to take in some crazy amount of sugar.

If you could pick your top 6 favorite exercises, what would they be and why? Oh boy ha ha, DB press because love working chest, squats, deadlifts, t bar row, incline presses, shoulder presses. I love movements where I can lift heavy but stay in control to really squeeze and focus on the muscle I am working.

If you would like to contact AK you can email him at akjergaard@hotmail.com

A huge thanks to AK for taking the time to do this interview!

[akjergaard88]

Thank you Natural Purist really apreciate it. Hope everyone had a great weekend hope your alll back at killing it in the gym, lets keep these questions going :).

[NaturalPursuit]

Thank you Natural Purist really apreciate it. Hope everyone had a great weekend hope your alll back at killing it in the gym, lets keep these questions going :).

Not a problem! And I have a question for you, what is your take on creatine? Do you take it? Do you cycle your creatine? and if you do, how often?

[akjergaard88]

I do take creatine, I do not cycle it I only take the amount my body requires for pre/ post exercise. People tend to think a little creatine is good so more must be better, this is not the case. Your body requires a certain amount before and after training. In my opinon that is the only time you really need creatine would be for pre and post workout. I would say something that is good to do on a consistant daily basis is doing l-glutamine. L-gluatmine most abundant amino acid in the body 60 percent of your body's muscle is glutamine. Supplementing that daily can help you recover from lifting perspective of course, studies have shown it can help fight common flu if symptoms that appear early. I also recommend it because if someone is sore the day after training, and the day they are sore I recommend them taking l-glutamine throughout the day it can and will speed up your recovery and you will be able to perform better when you go back into the gym the next day. I hope this helps.

[NaturalPursuit]

I do take creatine, I do not cycle it I only take the amount my body requires for pre/ post exercise. People tend to think a little creatine is good so more must be better, this is not the case. Your body requires a certain amount before and after training. In my opinon that is the only time you really need creatine would be for pre and post workout. I would say something that is good to do on a consistant daily basis is doing l-glutamine. L-gluatmine most abundant amino acid in the body 60 percent of your body's muscle is glutamine. Supplementing that daily can help you recover from lifting perspective of course, studies have shown it can help fight common flu if symptoms that appear early. I also recommend it because if someone is sore the day after training, and the day they are sore I recommend them taking l-glutamine throughout the day it can and will speed up your recovery and you will be able to perform better when you go back into the gym the next day. I hope this helps.

Thanks for the response!!

[akjergaard88]

Your welcome!

[akjergaard88]

Ok everyone lets keep these questions rolling.

[akjergaard88]

Hope everyone had a great weekend! How is everyones training and nutrition going?

[akjergaard88]

How is everyones training going?

[bigfish18q]

Not too bad here. Weight still going down. Under 200lbs for the first time since high school I think. Feels great! Switching my cardio to the mornings on my "off days". Almost feels like I'm coming down too fast actually, but I was coming down from 15% so I had a long way to go. Started off at 219lbs. now 197lbs.

[akjergaard88]

Hey bud you may be coming down a little fast. Remember we want to drop body fat not muscle. Sometimes when people drop "weight" quickly its water muscle and a little bit of fat. We need to make sure we are droping fat with out losing muscle. Make sure you are getting in your correct macros make sure you are taking a good clean post workout make sure you are having something before your cardio in the morning's also. Keep killing it though bud you will reach your goals soon. Do you have any questions? Anything you think you are legging?

[bigfish18q]

Hey bud you may be coming down a little fast. Remember we want to drop body fat not muscle. Sometimes when people drop "weight" quickly its water muscle and a little bit of fat. We need to make sure we are droping fat with out losing muscle. Make sure you are getting in your correct macros make sure you are taking a good clean post workout make sure you are having something before your cardio in the morning's also. Keep killing it though bud you will reach your goals soon. Do you have any questions? Anything you think you are legging?

Admittedly, I don't keep track of my macros as well as I should. I make sure I get my protein for the day (~1.2g/lb of BW) and I keep fat intake to a minimum. I kind of got myself in a groove of eating about the same thing every day and by donig this I've been dropping consistent weight. I probably need to re-evaluate my macros since I'm 20lb lighter now, how much strength should we expect to lose? For example on squat i've went from 315X6 to 315X3-4 Bench gone from 275X4 to 275X2. Kind of frustrating, but when cutting weight I sort of expected it.

[akjergaard88]

Hey bud, well I would have to say to re set your macros now that you have droped 20lbs because you could have droped 20 lbs of muscle, water, and fat. Um for your strength you can still have a lot of strength by droping but we have to make sure we are droping fat and minimizing muscle drop as much as possible. But for the most part you should still stay strong. If your mind stays strong, droping body fat correctly, workining hard in the gym, staying on point with your macros, you will stay strong in the gym.

[akjergaard88]

Hey guys been a long time I apologize I have been crazy busy. I hope all is well with everyone. Lets get those questions going again. How is training going?