Search:

I'm going to start a little journal in here. It's been awhile.....btw my journaling has been sucky in the past...let's see if I can do better this time :) Like many I am a certified personal trainer,...

Day 5 would work for extra recovery. You can bring in isolation to the muscle groups and extra sets you want to bring up. The squats 2x in one week could be too taxing on your cns. You can try it and...

As a trainer myself I think we all make mistakes however owning up to it and ensuring it doesn't happen again. If it happens again then I would look for someone else.

As a personal trainer myself if the trainer should be able to do a strength programing. Now if you looking for someone who understands the OLY lifts and programing then your going to want to seek out...

Embrace the suck!! I'm hungry! Time to bring in the bulk foods....

Extra veggies!

Trained legs today. Quick and short and to the point. I only have about 45min during my lunch break to knock...

It's that time I'm back it's been awhile. I suck at journaling.

Here are the stats:
153.4
5'6

Here's the down lo. I used to compete in figure was nationally qualified. Later became a...

No room for movement when you stall out...cardio is too high and cals to low at this point. Pick another date bring cals up and back off the cardio.

Copper classic where at Sierra Vista, AZ?

try to keep carbs in and as high as possible as long as you can.

last two weeks skip the refeed. Also you may want to adjust your refeed cals if you are putting some lbs on after. In addition make sure your refeed is low in fat. Depletion workouts are great before...

Calories are too low and cardio is too high for what your bringing in. It's about coaxing your body to get results not forcing. Plus you've been in a deficit for a very long time. Fats are really low...

i would suggest picking another date. you don't want to rush it. It's all about bringing in your best package. Plus calories are low. Not a good setup for 6mo out.

20 weeks out is the best scenario. Your not leaving enough time to diet down in case you have stalling points. Plus slower weight loss you save your hard earned muscle. Not saying you can't do it,...

Careful if you go Keto for long amounts of time. You can get food sensitivity. I feel more balance nutrition approach is best to get lean.

I also wouldn't worry much about sodium salt foods...

You weigh 116 lbs and 5'2" Your body has a set point. The smaller your body gets the less calories you get to eat while getting to your desired goal. The key to this is keeping calories up for a...

Hi Ryan,

I hold a CPT/USAW/Ces and a Competitor. I started my own business/ studio in my garage *no overhead*. I train clients in person and online. I happen to be in a small town where I have...

Any carbs you will want more macronutrient dense as you get closer.

No don't add cardio

1. Find a federation to compete in NPC, NANBF, WBFF ect...

2. Google that federation events for current year.

3.Pick a show that you have a enough time to lean down for.

4. Register and pay...

Why not aim for .5-1.5lb loss per week and get there earlier and hold conditioning until show time.

Increase your volume