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  1. #1
    Registered User amrogers3's Avatar
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    Question Kris Gethin's Trainer

    Someone recommended Kris' program for building muscle.

    I was looking through the program and it mentions a nutrition plan, quote..."Over the course of the trainer, Gethin throws in some recipes, and you'll occasionally find yourself alongside him while he's cooking. As he says, "I ain't no Gordon Ramsey," but he'll offer up some hints and tips on how to spice up bland foods."

    I don't see any recipes, meal guidance, or anything related to a nutrition plan.

    Probably just not seeing it, could someone point me to where I could find this info?
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  2. #2
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by amrogers3 View Post
    Someone recommended Kris' program for building muscle.
    You friend must not know much about lifting.

    Originally Posted by amrogers3 View Post
    could someone point me to where I could find this info?
    Wish I could help you, but I don't spend any time sifting through bad diet plans or programs.
    Experience, not just theory
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  3. #3
    Weak and foolish OldFartTom's Avatar
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    I'm not Gordon Ramsay either but I can offer you hints how to spice up bland food and I don't charge money like Kris Gethin.

    Tabasco (perfect for scrambled eggs)
    Smoked paprika powder
    Chipotle sauce (Cholula hot sauce brand)
    Cayenne pepper powder
    Dark soy
    Encona hot pepper sauce (even better if you can get the one with papaya in it)
    Jerk sauce


    If the above haven't livened up dull food, try Dave's insanity sauce . https://www.amazon.com/Daves-Origina.../dp/B0000DID5R. It's 180,000 scoville so
    beware, but although hotter is possible, the flavour is very good
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted, target 69.x Kg, progress poor so far :(
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  4. #4
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by OldFartTom View Post
    If the above haven't livened up dull food, try Dave's insanity sauce . It's 180,000 scoville so
    beware, the flavour is very good
    Oh man that sounds painful.
    Experience, not just theory
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  5. #5
    Building The Monolith Anthony21's Avatar
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    Originally Posted by amrogers3 View Post
    Someone recommended Kris' program for building muscle.

    I was looking through the program and it mentions a nutrition plan, quote..."Over the course of the trainer, Gethin throws in some recipes, and you'll occasionally find yourself alongside him while he's cooking. As he says, "I ain't no Gordon Ramsey," but he'll offer up some hints and tips on how to spice up bland foods."

    I don't see any recipes, meal guidance, or anything related to a nutrition plan.

    Probably just not seeing it, could someone point me to where I could find this info?
    Personally I would not take any nutritional advice from programs. You can get all the nutritional advice you need from the nutrition section of this forum. A link to that is below.

    https://forum.bodybuilding.com/showt...hp?t=173439001

    In terms of training programs I would also advise to look into something different. This forum and it's members have some great programs to recommend. This section alone has several proven programs in the stickies that will set you up on the right path.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  6. #6
    Registered User amrogers3's Avatar
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    Appreciate it. I will take a look through those programs. Might be a good idea to post some biodata and get some feedback on what lifting program might be best for my goals. If that would be ok?
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    Building The Monolith Anthony21's Avatar
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    Originally Posted by amrogers3 View Post
    Appreciate it. I will take a look through those programs. Might be a good idea to post some biodata and get some feedback on what lifting program might be best for my goals. If that would be ok?
    You don't need "bio data" or some long narrative on your goal. If you want to build muscle simply eat in a surplus, follow a well put together program with proper progression methods, and make sure you're recovering properly.

    It's pretty simple in the grand scheme of things.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  8. #8
    I need about tree fiddy davisj3537's Avatar
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    ^Truth. There are mainly so many different types of programs because people like training differently. One guy may prefer to do sets of 10 and another guy may prefer to lift sets of 5. Check back in on them in a year and you won't be able to tell which of them was using which program. There are a few extreme examples, but most programs are all working towards the same goal of adding strength and size.

    If you feel too fat then lose weight while lifting. If you want to gain muscle gain weight while lifting. Try not to make it much more complicated than that. There are plenty of other things to spend your time worrying about like form.
    Experience, not just theory
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  9. #9
    Registered User amrogers3's Avatar
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    Been digging through stickies, see a lot of novice programs but not sure what to use for someone who has been training for a while. Been using a 4 day split routine, chest/shoulders, legs, back/arms, one day of cardio/stretch/abs. Gained a lb and lost 7 over the course of 2.5 months. 4 sets of 10 reps. Roughly 3 exercises per body part. One of the problems is routine takes me 1.5 to 2 hours in the gym.

    Hard gainer, ectomorph, mid 40s so 3 days or 4 day split is better for recovery, at least for me.

    Looking to bulk up, maybe gain 5-7 lbs and lose around 10 in fat. Need to change it up and would prefer something simple. Fierce 5 or The Intermediate Upper/Lower A/B? Might have a knee issue so squats may be out for me. $#@! man I am getting old.

    by the way, anyone here ever heard of the ten week size surge program?
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  10. #10
    Registered User bob2589's Avatar
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    I tend to avoid programs that use clever marketing in the titles, they are usually put together to try and sell you things.

    I can vouch for F5 - It's a great program. If I was you I would run the 3 day routine until you have stalled a couple times on the main lifts before moving onto the upper/lower. Build up a good base of strength while dialling in your diet. The F5 thread is also full of advice and answers all the questions you could ever have.

    Have you had your knee assessed by a PT? Are you not squatting on doctors advice? What equipment do you have access to?

    Also, ditch the ectomorph tag, you just need to eat more my friend. Go over to the Nutrition section and calculate your TDEE and decide what to up your calories to from there. It's all in the stickies.
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  11. #11
    Registered User amrogers3's Avatar
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    Legitimate knee issue. snap, crackle pop like rice crispies. Got PRP/lubrication/anti-flammatory about a month ago. Been doing squats but not sure how much longer I can do em. I could ask what should I do but there is no sub for a compound movement like squats.

    Question about F5. Apologize if these are discussed in the sticky, I ran through it but didn't see it.

    1. For bulking do I need to increase reps to 10?
    2. example from sticky, posted below, shows incline but I see anything "incline" in Workout A, B or in the Acceptable Substitutions.

    This is a question I'm repeatedly asked so here is a progression example:
    Monday-Squat-200, Bench-150
    Wednesday-RDL-200, Incline-100
    Friday-Squat-200, Bench-150
    Weekend of rest
    Monday-RDL-210, Incline-105
    Wednesday-Squat-210, Bench-155
    Friday-RDL-210, Incline-105
    Attached Images
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  12. #12
    I need about tree fiddy davisj3537's Avatar
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    Incline was previously a sub, but it's not really serving the right purpose so it was removed. I missed it; thanks for pointing it out.

    Don't increase reps to 10. We tried that back in 2014 when I first rolled it out, but it was a disaster.
    Experience, not just theory
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  13. #13
    Registered User amrogers3's Avatar
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    Appreciate the reply. Going to give this a go. Hope to pack on a few lbs...at least until my knee blows out.
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  14. #14
    Registered User amrogers3's Avatar
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    Anyone remember or rep the 10 week Size Surge routine from several years back? Thought of that when I was reading through the Fierce 5 program.
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