Your 12-Week Daily Video Trainer - Your 12-Week Daily Video Trainer Series Main Page!

[Kaged Muscle]

Originally Posted by crazyzap

Hi guys, I am a 22 years old male, 5'10, and weigh just 123 pounds. Do you guys think this is a good program for me? I tried but I cannot eat a lot. Any suggestions??

You need to force feed yourself if you want to gain weight. Try adding more supp in your diet. Maybe add some digestive enzymes as well to help break it down. This program is great for you

[Kaged Muscle]

Originally Posted by cumm1435

I've read numerous magazines over the years and have never heard anyone discuss a person who works nights and trains after work. I work 10:00 p.m. to 6:30 a.m. I then train right after work. I have my first meal after my workout. Then I go home and go to bed. I usually sleep until 2:30 p.m. I get up and have breakfast of oatmeal, with cinnamon and an orange. At 4:30 p.m. I have a yogurt with a cup of protein powder. Then at 6:00 p.m., I have dinner with the family, usually chicken breast, fresh vegetables. I then go back to bed from 7:15 p.m. to 9:15 p.m. I then get up and go to work. At 10:00 p.m., I usually have two sweet potatoes with "I can't believe it's not butter". After that all I eat at work is fruit: an apple or a pear, every two hours apart, or nothing. People are always bringing in crap food to eat, and it's really really a pain, but for these three weeks, I have resisted it! Like you said: "you've got to want it!" Am I eating at the right times, and the right stuff? I'm open for suggestions from you. Thanks!

It seems like you need to eat more at work. Try to have some protein and carbs every 3 hours. WHen you sleep, try to do it in one go - aim for 8 hrs

[Kaged Muscle]

Originally Posted by Feehap

I just started the program last week and am enjoying it so far. My only question is, Is it all right to consider your daily cardio your warm-up if you do it right before you lift?

Don't include your warm-up as your cardio. You should only warm up for 5-10 mins to prevent energy loss prior to training.

[abernier]

I just started this on Monday. I cant do squats is there something else I should substitute with until I can do them?

[Kaged Muscle]

Originally Posted by Geekygurl

Im also following this program and would love to chat with anyone else who is...

Question about suppliments... are all those the same for women? Seems like it would be different if you were a gal

This is the perfect place for everyone taking part in the daily trainer to ask questions http://groups.bodybuilding.com/the_2...ormation_group

The supps are similar for men and women. You may want to have smaller portions and doses

[Kaged Muscle]

Originally Posted by Fbomb87

Hi,

I'd just like to know what sort of heart rate zone should we be training in for cardio.

Thanks

Dont worry too much about your heart rate. Do your cardio as hard as you can without getting out of breath. You should be able to hold down a conversation quite comfortably. FYI - 65% of max heart rate I normally stay within.

[Kaged Muscle]

Originally Posted by Kade1988

Great idea!!

Is there also a 12-day video guide for ectomorphes, who just want to gain?

Im sure there are many people out there who just want to gain, dont need that much cardio, need more calories...

Dont tell me that this guide is for people who want to gain and people who want to lose cause a training, which is very good for gaining and losing doesnt exist!

I'm sorry but it does exist. Check out the people I trained on this page - http://www.bodybuilding.com/fun/krisgethin_guide3.htm

These people hadn't trained before. After 12 weeks they had put on a large amount of lean tissue while losing adipose tissue.

If you have been training for a while then it will be harder to add muscle too. Every time I diet down I aim to put on muscle (maybe not the last two weeks before a show), I just eat a large amount of calories around my workout.

I would recommend as an ectomorph that you eat more red meats. Cut down the cardio to three times per week and add more good fats your diet to keep test levels elevated.

[blksoprano]

im just starting the program which I think is cool three quick questions I work at 9am and I kinda want to do my work out in the morning, do I do my 10/15 min cardio before lifting and use that as the warmup or should I be lifting after work. Secondly in the morning should I take a protien shake before I lift or just wait till after. Lastly theres so many creatine product out there its gets confusing reading everyones opions is there one you recommend I notice you recomended other products but you left the creatine one out

[Kaged Muscle]

I have been getting sooo many great questions from you - here, on the 2009 Transformation BodyGroup, my pm box, my email....ahhhh. Seriously, its awesome and I appreciate it. I will now answer your questions live on your screen tomorrow at 1 pm (MT). Check it - http://www.bodybuilding.com/fun/justintv.htm

[abernier]

Im so proud of myself I completed the first week and I did the squats!

[RippedGuitarist]

What are the rest times between sets?

[CaptainMorgan19]

I just started, about to complete my 1st week, and im not a newcomer to working out, I just never had anyone give me a solid plan. This is awesome. Im so soar and I love it because I know its working. Thanks Kris!

One question though, since I've been feeling the pain, I watched your supplement guide video and am considering getting Xtend. Is it necessary to be drinking it all day and have it in a water jug like you? Or is there any added benefit to it rather than just drinking it before and after working out?

Thanks again man!

[Kade1988]

I have another question to this plan, I wanted to start it, watched video from the first day and then i saw that there are 9 sets for trizeps o.O

You start off with chest doin 9 sets for big muscle group with good exercises, totally understand this.
But then your doin 9 isolating sets for trizeps isnt that to much, especially for a beginner o.O

[BAMF_T]

Kaged Muscle, I love your video series!
I like the episode when you Gave out simple recipes for us to use. Can you give us more of those simple recipes, Different dishes and so forth! I would be greatly appreciative!

[timk81]

Originally Posted by Fbomb87

Hi,

I'd just like to know what sort of heart rate zone should we be training in for cardio.

Thanks

My last college flat mate was doin a degree in leisure and exercise. He told me you calculate it by getting a percentage of a number. This number is either gotten by subtracting your age from 220 or finding out what your maximum heart rate is. To calculate your fat burn heart rate you get between 65% and 80% of the number and to get your cardio heart rate you go above 80% of the number. My apologies if that doesn't make sense but im writin this on my phone

[timk81]

why does only the first video have a quick time option and all the rest are ipod videos? the ipod video files are downloading as txt files. i cant import the wmv files into itunes and onto my ipod

[texasman07]

Just a quick question: I am 28 years old and have been lifting consitently since 2005. I have made adequate gains but I feel as if I have currently plateaued. I want to decrease my body fat but gain more muscle? I am no ameteaur by any means but need a program to get me into the best shape of my life.

[mb_jones]

Kris,

Concur with the positive comments. My girlfriend and I are both taking on the challenge. We are both endurance athletes so the cardio comes naturally to us and we've also lifted quite a bit in the past. In fact we tried out the Body for Life Challenge a couple years back - we both agree that your 12 week daily video program is superior hands down!

Thanks very much for taking the time to personally train all of us - truly phenomenal support!

With that said, we'd like to know the deal with the Xtend Aminos as well. The dosage for my weight is 4 scoops a day while the dosage for my girl is 2 scoops a day. Is it cool to jack up the dosage for a gallon of water or just water down the powder?

Thanks again for all of the help.
Pike (Pam and Mike)

[jjd32]

I just wanted to put my 2 cents in. I think this i s a great program and you make it so simple to follow. in a little over the last year got back to gym, lost 75 pds and gotten in better shape than when i did multiple sports in high school. The workouts are great and really enjoyed the ideas on meals. I usually spend some time on the weekends cooking my meals for the week and put them in containers for easy access during the week and keeps me full all the time. I work 3rd shift and am lucky enough to be able to work out on my lunch( i get a hour. I would love more recipies. Keek up the great work, you can tell you put alot of time into these and we should all be very thankfull you did!!

[Scivation]

Originally Posted by mb_jones

With that said, we'd like to know the deal with the Xtend Aminos as well. The dosage for my weight is 4 scoops a day while the dosage for my girl is 2 scoops a day. Is it cool to jack up the dosage for a gallon of water or just water down the powder?

Thanks again for all of the help.
Pike (Pam and Mike)

Sir,

While the study we conducted showed positive results (9lbs lean mass gain and 4lbs fat loss in 8 weeks, http://forum.bodybuilding.com/showth...p?t=113689801), I personally like 6-10 scoops in a gallon jug sipped throughout the day to help with protein synthesis and recovery.

With Xtend, more is better, budget permitting.

[Poorman65]

Can you put a link to the BodySpace profile of the guy that is going through the 12 week video transformation? I would really like to see how he is progressing.

My workout partner and I are planning to start this transformation after we complete some training that we currently doing. We are currently light on cardio so that may make this one tough for us.

[sor81e]

how much rest inbetween sets i usually take 60sec is that ok

[ash827]

are these videos going to be up still after the guy in the video is going to complete his 12 week program? i just started following along.

[admin]

Originally Posted by ash827

are these videos going to be up still after the guy in the video is going to complete his 12 week program? i just started following along.

Yes, the whole series will be up for years to come.

Ryan

[J_RAMpage]

I don't believe this program will help the muscles since your only working each muscle once a week. What do you guys think?

[jockyjohn]

To the guy that says it will not build muscle doing it one day a week, I can tell by that statement you don't know who Kris Gethin is or his wife for that matter...take a minute and just look at the guys muscles, he has been doing these transformations for quite sometime now and some are actually on this site to watch. Search for six pack Sarah and watch Kris train her...

What I am thankful for is the fact that WE have a personal trainer everyday and it doesn't cost us anything....Thanks Kris....

[Fanatiq]

This is one of the best things I have ever done. Since I'm not a total beginner I have added a 4th and 5th day into my program. These videos take all the guess work out of my workouts. I go to the gym and know exactly what I'm going to do, and look forward to logging on to see the next day's workout. I look forward to Week 8 and seeing the results of everyone else!

[sor81e]

im so confused

wat cardio do we do on non wieghts days?

1 hr walking?

20mins intense cardio/

i have no idea they dont talk about cardio on the video series

[sor81e]

wat cardio do we do on non wieghts days?

im so confused

wat cardio do we do on non wieghts days?

1 hr walking?

20mins intense cardio/

i have no idea they dont talk about cardio on the video series

[Jeremyn87]

I'd assume you would just do whichever cardio you prefer.
When he says intense cardio, he said that it means you're not pushing yourself to the point where you couldn't carry on a conversation while you exercise.
So it probably wouldn't matter if you're jogging, bike riding, stepping, using an eliptical or anything like that