Q&A with Andre Bueno and Aj Sims

[Andre Bueno]

Originally Posted by NTT91

pimp

Nah... my wifey would kill me... just chillin with the co-workers

[Andre Bueno]

Here are a few more pics

Teen Class winners



Collegiate Overall Winner

[AJ SIMS]

What's up guys !!! Here's a video shot today which will be an on going video blog leading up to my next contest that will be in March 2010 ! This is a short first edition there is much much more to come guys so stay tuned and enjoy !! Keep training to win !!

http://vimeo.com/5329838

Aj

[daveerwin]

Herro AJ or Andre. I want to start lifting 2x a day over the summer and I'm in the middle of a strength program (5 weeks of 5x5, 3 weeks of 3x3, and then 2 weeks of 2x2) What I'm thinking of is splitting up the routine into 2xs a day to allow more focus on each bodypart. So this is an example of my 5x5 for chest:

Flat Bench 5x5
Incline Bench 3x 6-8
Dumbbell Presses 3x 6-8
Incline Dumbbell Fly 3x8-10
andabs are included:
Crunches 3 x to failure
Reverse Crunches 3 x to failure

Now say I want to throw in Bis?

Could I do say

(AM)
Chest:
Flat Bench 5x5
Incline Bench 3x 6-8
Dumbbell Presses 3x 6-8
Incline Dumbbell Fly 3x8-10

(PM)
Do biceps?


And then go like this for 5 days a week with the bodyparts of course being different? And how could there be benefits to this?

[al_77]

Hey guys, I'm doing a volume routine, what do you think of the split?

Monday: Shoulders/Triceps
Tuesday: Back
Wednesday: Rest
Thursday: Legs
Friday: Chest/Biceps
off
off

[Jaxxed_Fibraz_]

How have sports massages worked for you guys?

Iv'e been out of trianing chest for almost 3 months now due to tendon problems wondering if a professional massage could potentially aid recovery?

[Vuch]

Hey guys. For the past couple of months I have been doing low reps (usually never over 6 reps) and have been having very long rest periods when I'm training. Now I'm not really gaining on this so I'm thinking of changing up.

Do you think I should do complete oposite of what I have been doing and doing 12 reps on everything and using short rest periods of 30-1min (just really high intensity training)?

I might just try that out for 1-2 months and then go back to training like I used to. What do you guys think?

Thx

[Dominick C]

Hey aj whats going on...What video editor do you use for your videos?

[Daniel93]

If the ingredient is 100% creatine monohydrate then is the brand irrelevent? Have i got the right stuff?

[Teench]

What aspect of body building/weight lifting do you think most new comers are lacking in?

What do you think is the most important thing for a beginner to learn about when first learning to lift? Intensity, ability to recruit muscle fibers, other.

What kind of routine do you think a beginner should start with?

Asked Jaxxed the same thing.

[IAmGodlike]

It's ridiculous, I keep telling him that I want to just focus on getting "the look", but he says bodybuilding is for pussys, yesterday he caught me doing a curl and went mad, I was forced to box squat with 350lbs + 100lbs of chains for like 8 sets of 3, I kept telling him that was a ridiculous ammount of sets and I'm really not allowing the blood to get into my muscles for optimum growth, but he completely disregarded it, he says curls are for girls and real men row their sh11t big. I swear if I have to do one more tire flip or one more goddamn deadlift with ridiculous bands somone is going to get punched the eff out.

Why won't my dad allow me to get pumped and tan?

[AJ SIMS]

Originally Posted by daveerwin

Herro AJ or Andre. I want to start lifting 2x a day over the summer and I'm in the middle of a strength program (5 weeks of 5x5, 3 weeks of 3x3, and then 2 weeks of 2x2) What I'm thinking of is splitting up the routine into 2xs a day to allow more focus on each bodypart. So this is an example of my 5x5 for chest:

Flat Bench 5x5
Incline Bench 3x 6-8
Dumbbell Presses 3x 6-8
Incline Dumbbell Fly 3x8-10
andabs are included:
Crunches 3 x to failure
Reverse Crunches 3 x to failure

Now say I want to throw in Bis?

Could I do say

(AM)
Chest:
Flat Bench 5x5
Incline Bench 3x 6-8
Dumbbell Presses 3x 6-8
Incline Dumbbell Fly 3x8-10

(PM)
Do biceps?


And then go like this for 5 days a week with the bodyparts of course being different? And how could there be benefits to this?

Training a double split 5 days a week is something I would not recommend at all ! I would only utilize it for maybe quads in the AM and hams in the PM . No reason you can't do chest and bi's in the same session my friend . If you want to utilize the summer my advice to you is train after 1-2 meals then go hit the gym then you have the rest of the day to eat your meals and nap . That's how your going to grow my friend !! Train hard

[AJ SIMS]

Originally Posted by al_77

Hey guys, I'm doing a volume routine, what do you think of the split?

Monday: Shoulders/Triceps
Tuesday: Back
Wednesday: Rest
Thursday: Legs
Friday: Chest/Biceps
off
off

Not bad , personally I like legs first thing in the week on Monday . Your mind is fresh and your body is ready after your weekend off . Only way to find out is trial and error my friend , keep us updated !

[AJ SIMS]

Originally Posted by Jaxxed_Fibraz_

How have sports massages worked for you guys?

Iv'e been out of trianing chest for almost 3 months now due to tendon problems wondering if a professional massage could potentially aid recovery?

HUGE brother , I am a huge advocate of deep tissue therapy . It's very very painful but the benefits are more than worth it . We are talking faster recovery , preventing injuries , and it actually can help bring out deeper details etc... Two thumbs up for it my man

[AJ SIMS]

Originally Posted by Vuch

Hey guys. For the past couple of months I have been doing low reps (usually never over 6 reps) and have been having very long rest periods when I'm training. Now I'm not really gaining on this so I'm thinking of changing up.

Do you think I should do complete oposite of what I have been doing and doing 12 reps on everything and using short rest periods of 30-1min (just really high intensity training)?

I might just try that out for 1-2 months and then go back to training like I used to. What do you guys think?

Thx

Stick in the 6-10 rep range , for legs sometimes 25-50 reps to really shock them up ...

[AJ SIMS]

Originally Posted by Daniel93

If the ingredient is 100% creatine monohydrate then is the brand irrelevent? Have i got the right stuff?

Trial and error brother , try it out and see how it works ... Then for your next go around try another product / brand and then compare ..

[AJ SIMS]

Originally Posted by Teench

What aspect of body building/weight lifting do you think most new comers are lacking in?

What do you think is the most important thing for a beginner to learn about when first learning to lift? Intensity, ability to recruit muscle fibers, other.

What kind of routine do you think a beginner should start with?

Asked Jaxxed the same thing.

They lack mostly in consistency and learning about proper nutrition ... Guys nutrition is over 80% of it , and don't let anyone tell you differently . You can train till your blue in the face but if your not eating properly forget about making quality gains . The beginner's routine is really simple , just split it up 4 days a week . Learn the movements correctly , get the rep scheme's down and learn up to continue upping the intensity as the months go on . But again the KEY stay consistent don't miss days or meals and get plenty of recovery . Eat ( properly ) , Sleep ( plenty ) , Train ( hard but smart ) and repeat ...

[Daniel93]

Should i take creatine everyday even though i only use the gym 3 times a week or should i do it every other day? I can only afford to go 3 times but i do sport 6 days a week so its ok.
Also im in the loading phase and im taking 15g a day, should i take it spread through the day or should i stick 15g in a bottle of water and drink in in the space of 20 mins before i go to the gym?
Thanks

[Levrone147]

whats up guys....could u take a look at my cut diet and let me know if it needs improvement.

Beacuse of my schedule I can fit 5meals in a day...but its 5 solid meals with no shakes.
Im 5'9 on a good day at around 190ish with a 14%bf. I train HIT style (AJ already knows).

meal 1: 7egg whites + 3 whole eggs, 1 cup of oatmeal
meal 2: 8oz chicken
meal 3: 8oz steak, 4 slices ezekiel bread (pre wo)
meal 4: 8oz chicken, 1 cup brown rice
meal 5: 12 egg whites

It comes up to a total of: 2350cals 250g protein, 200g Carbs, 61g Fat

cardio will start at 30min 3x/wk and will increase if fat loss slows down.

Thanks homie

EDIT: Is it possible to lose fat and gain muscle on this diet...for the record I wont be cutting naturally.

[furyhockey]

Originally Posted by Levrone147

whats up guys....could u take a look at my cut diet and let me know if it needs improvement.

Beacuse of my schedule I can fit 5meals in a day...but its 5 solid meals with no shakes.
Im 5'9 on a good day at around 190ish with a 14%bf. I train HIT style (AJ already knows).

meal 1: 7egg whites + 3 whole eggs, 1 cup of oatmeal
meal 2: 8oz chicken
meal 3: 8oz steak, 4 slices ezekiel bread (pre wo)
meal 4: 8oz chicken, 1 cup brown rice
meal 5: 12 egg whites

It comes up to a total of: 2350cals 250g protein, 200g Carbs, 61g Fat

cardio will start at 30min 3x/wk and will increase if fat loss slows down.

Thanks homie

EDIT: Is it possible to lose fat and gain muscle on this diet...for the record I wont be cutting naturally.

You need more healthy fats with every meal.

[Levrone147]

Originally Posted by furyhockey

You need more healthy fats with every meal.

I wasn't asking u...and why would I need more fats, I'm gettin 200g of carbs

[furyhockey]

Protein and carbs alone spikes insulin and causes fat. But what do I know

[Andre Bueno]

Originally Posted by Levrone147

whats up guys....could u take a look at my cut diet and let me know if it needs improvement.

Beacuse of my schedule I can fit 5meals in a day...but its 5 solid meals with no shakes.
Im 5'9 on a good day at around 190ish with a 14%bf. I train HIT style (AJ already knows).

meal 1: 7egg whites + 3 whole eggs, 1 cup of oatmeal
meal 2: 8oz chicken
meal 3: 8oz steak, 4 slices ezekiel bread (pre wo)
meal 4: 8oz chicken, 1 cup brown rice
meal 5: 12 egg whites

It comes up to a total of: 2350cals 250g protein, 200g Carbs, 61g Fat

cardio will start at 30min 3x/wk and will increase if fat loss slows down.

Thanks homie

EDIT: Is it possible to lose fat and gain muscle on this diet...for the record I wont be cutting naturally.

Your protein intake is TOO high bro!! PLUS- you need to have atleast 6-7 meals in order to take advantage of your metabolisms full potential! What I like to do is also- spread my carbs out throughout the day so I have a steady source of carbs at every meal. I also only stick to oatmeal now a days due to the fact you can triple or even QUADRUPLE it's size with extra water hahahaha

[Andre Bueno]

Originally Posted by AJ SIMS

But again the KEY stay consistent, don't miss days/meals and get plenty of recovery . Eat ( properly ) , Sleep ( plenty ) , Train ( hard but smart ) and repeat ...

It's as easy as that. It took me one month to get the first two down... it took me 5 years to understand the concept of training SMART.

[Andre Bueno]

Originally Posted by Teench

What aspect of body building/weight lifting do you think most new comers are lacking in?

What do you think is the most important thing for a beginner to learn about when first learning to lift? Intensity, ability to recruit muscle fibers, other.

What kind of routine do you think a beginner should start with?

Asked Jaxxed the same thing.

YOU SHOULD GO TRAIN AT THE KOLESEUM GYM in FULLERTON 15miles away but well worth it!

[IH8Jews]

Originally Posted by IAmGodlike

It's ridiculous, I keep telling him that I want to just focus on getting "the look", but he says bodybuilding is for pussys, yesterday he caught me doing a curl and went mad, I was forced to box squat with 350lbs + 100lbs of chains for like 8 sets of 3, I kept telling him that was a ridiculous ammount of sets and I'm really not allowing the blood to get into my muscles for optimum growth, but he completely disregarded it, he says curls are for girls and real men row their sh11t big. I swear if I have to do one more tire flip or one more goddamn deadlift with ridiculous bands somone is going to get punched the eff out.

Why won't my dad allow me to get pumped and tan?

It's up to you what you do man. Your father sounds like douche.

[Andre Bueno]

Originally Posted by IAmGodlike

It's ridiculous, I keep telling him that I want to just focus on getting "the look", but he says bodybuilding is for pussys, yesterday he caught me doing a curl and went mad, I was forced to box squat with 350lbs + 100lbs of chains for like 8 sets of 3, I kept telling him that was a ridiculous ammount of sets and I'm really not allowing the blood to get into my muscles for optimum growth, but he completely disregarded it, he says curls are for girls and real men row their sh11t big. I swear if I have to do one more tire flip or one more goddamn deadlift with ridiculous bands somone is going to get punched the eff out.

Why won't my dad allow me to get pumped and tan?

The same reason my parents wont go to my shows or even give a flying fukk about I'm dieiting. They don't care and their agenda is another one that we are yet to understand...

Sucks to say, but this is why I moved to the US where I woud get a more optimist environment to pursure my two careers- school and bodybuilding....


Keep your head up and chest out! Don't let anyone tell you what you can or cannot achieve. Blood, sweat and tears are the tools that you'll use to ensure that things get done... Anything can be done as long as you put your mind to it...

[Levrone147]

Originally Posted by Andre Bueno

Your protein intake is TOO high bro!! PLUS- you need to have atleast 6-7 meals in order to take advantage of your metabolisms full potential! What I like to do is also- spread my carbs out throughout the day so I have a steady source of carbs at every meal. I also only stick to oatmeal now a days due to the fact you can triple or even QUADRUPLE it's size with extra water hahahaha

LOL i might just eat oatmeal as my carb source....but protein is too high? should I cut it to say 200g? or more like 220-230? And Ill spread the meals out a bit...maybe cut the meat portions to 6oz and have 6-7 meals

[Andre Bueno]

Originally Posted by Levrone147

LOL i might just eat oatmeal as my carb source....but protein is too high? should I cut it to say 200g? or more like 220-230? And Ill spread the meals out a bit...maybe cut the meat portions to 6oz and have 6-7 meals

That would be a viable option... I would even drop protein down to 5 to 5.5oz per meal...

[My_Lifestyle]

Originally Posted by Andre Bueno

Your protein intake is TOO high bro!! PLUS- you need to have atleast 6-7 meals in order to take advantage of your metabolisms full potential! What I like to do is also- spread my carbs out throughout the day so I have a steady source of carbs at every meal. I also only stick to oatmeal now a days due to the fact you can triple or even QUADRUPLE it's size with extra water hahahaha

LOL, when I dont feel like making rice or boiling a pto thats what I always go for. And whith all the extra water it holds its definately filling then I throw a crap load of sugar free sigar on it, hahaha, been tryin it with crystal lite mix nowadays