Mar. 16, 2011

4 comments

Calorie and Carbohydrate Fat Loss – Part 2: Calorie and Carbohydrate Cycling for Fat Loss

I’ve been amazed to see all the talk on the internet recently regarding calorie and carb cycling as if it’s something new in the world of nutrition and more specifically fat loss.

I for one have used some form of calorie and carb cycling with my clients for as long as I can remember. Even dating back to my days as a woeful Personal Trainer in a big box gym.

Today, the manipulation of calories and/or carbohydrates is a staple in many of my clients as well as my own personal nutrition.

My clients use many of these strategies to achieve fat loss and physique enhancement goals. I use it in my offseason from bodybuilding and even more specifically during my contest prep for a bodybuilding show.

Though aside from bodybuilding, calorie cycling and carbohydrate cycling are very effective ways to increase your body’s ability to access more stored body fat.

Let’s understand both calorie and carbohydrate cycling as they pertain to fat loss.

Consuming a low calorie diet is a means to ultimately result in a negative energy balance leading to fat loss. Though following a either a low calorie or low carbohydrate diet can lead to a reduced metabolic rate, thyroid hormone output, sympathetic nervous system activity, spontaneous physical activity, and both testosterone and estrogen output.

By alternating high and low levels of calorie intake you can stop your body from finding homeostasis. Giving your body higher calorie and carbohydrate intakes frequently enough will stop your body from finding starvation mode though infrequently enough to allow fat loss to continue in the body.

Many people hear about limiting carbohydrate intake to achieve greater fat loss, yet they don’t truly know why or how. Lower carbohydrate and thus calorie levels is a major step in losing body fat but a stronger understanding of THE NEED for carbs surely will help achieve greater fat loss even more efficiently.

As human beings, and more specifically Americans, we consume too many carbs, carbs at the wrong times, don’t move enough or with enough purpose. This allows for increased release of hormone insulin within your body and thus leading to a higher rate of fat storage.

Calorie and Carbohydrate Fat Loss Part 2: Calorie and Carbohydrate Cycling for Fat Loss

Body Fat Storage is Starting Young in America Leading to Increased Obesity

Understand that we do need to allow our glycogen levels to fall in our body in order to access more body fat. This happens through lessoning the amount of carbohydrates we consume.  Though just going low carb isn’t the answer as training (be it strength or cardio) is one of the most catabolic things we can do to our body. Meaning when you train your body breaks down tissue and much of this tissue can come from muscle tissue.

Incorporating periods or days of high carbs allows our body to replenish glycogen stores from training, stop catabolism and thus keep our metabolism rocking along. Sounds like a pretty good deal doesn’t it?

Calorie and Carbohydrate Fat Loss Part 2: Calorie and Carbohydrate Cycling for Fat Loss

There are many carb and calorie cycling approaches and a popular or more specifically easier way consists of 3 different days. This can be a high, medium and low carbohydrate or calorie day, depending on the person, their activity level and fat loss goals.

So how do you figure it all out?

Well, now that from my earlier post regarding calorie and macronutrient needs you can determine how much you need. Let’s show you how to set up calories and carbohydrates for cycling.

Without getting any more scientific, as I have already done enough of in this blog, I want to show you how you can set up your calories and macronutrients for calorie and carbohydrate cycling.

If we are going to cycle both calories and carbohydrates you can follow the following template from my previous post to determine calories.

Activitiy Level                                                Weight Loss

Sedentary                                                             Bodyweight x 10-12

Moderately Active                                                Bodyweight x 12-14

Very Active (5-7 times/wk)                                    Bodyweight x 14-16

Example A: A sedentary woman weighing 150 pounds who wants to shed body fat would keep her caloric range in between 1500 (150 x 10), 1650 (150 x 11) and 1800 (150 x 12).

Example B: A very active woman weighing 200 pounds who wants to shed body fat would keep her caloric range in between 2000 (200 x 10), 2200 (200 x 11) and 2400 (200 x 12).

To keep matters very simple for you to calculate we will follow the following recommended carbohydrate ranges.

Sedentary

Carbohydrates

High Carb Days – 1 – 1.5 grams of carbs per pound of bodyweight

Medium Carb Days – .75 – 1.25 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1 grams of carbs per pound of bodyweight

Moderately Active

Carbohydrates

High Carb Days – 1.25 – 1.75 grams of carbs per pound of bodyweight

Medium Carb Days – .75 – 1.25 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1 grams of carbs per pound of bodyweight

Highly Active

High Carb Days – 1.75 – 2.5 grams of carbs per pound of bodyweight

Moderate Carb Days – 1 – 1.5 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1.25 grams of carbs per pound of bodyweight

Now REMEMBER these are starting recommendations that I have had great success using with clients. In some instances I have seen clients metabolisms increase to where they are consuming upwards of 2.5 – 3 grams of carbohydrates per pound of bodyweight on a high carb day. It just goes to show how a person who stays active and fuels their body can make drastic positive changes to their own personal metabolic rate.

Here is an example of an moderately active women (exercising 3-4 times a week) who weighs 150 pounds who only has the last 10 pounds of the 40 she set out to lose.

In this example we are keeping her calories at/around 1800 it’s on the lower end of her range but still a good value for her to access body fat. We make up the difference of calories in fat.

High Carb Day

Protein – 150 grams

Carbs – 187 grams

Fat – 50 grams

Moderate Carb Day

Protein – 150 grams

Carbs – 150 grams

Fat – 66 grams

Low Carb Day

Protein – 150 grams

Carbs – 112 grams
Fat – 80

Now let’s look a woman who may be a bit more active (exercising 5-7 times per week) who still weighs 150 pounds but we are going cycle her calories along with her carbohydrates.

2350 Calories / High Carb Day

Protein – 175 grams

Carbs – 250 grams

Fat –  72 grams

2050 Calories / Moderate Carb Day

Protein – 175 grams

Carbs – 150 grams

Fat – 83 grams

1800 – Low Carb Day

Protein – 175 grams

Carbs – 75 grams
Fat – 88 grams

In this example the client is not only manipulating carbohydrate levels but calorie levels as well.

Remember these are examples and a particular persons individual needs will be based on current activity level and body fat percentage.

If you are less active you won’t need as many carbohydrates and calories to start. If you have more body fat your carbohydrate levels may not be as high when starting just as your calorie needs will be lower.

For anyone starting to monitor carbohydrate or calorie levels I recommend tracking it for a minimum of 14 days to really get a grasp on how much you are consuming.

Come back Friday for Calorie and Carbohydrate Fat Loss – Part 3: Body Type and Macronutrients “Eating for Your Body Type”.

Work Hard, Train Hard, Get Better,
TE

PS – Do me a favor and leave on comment or feedback.
PPS – Did you see Monday’s blog on determining Calories and Macronutrients for Fat Loss? Check it out => Calories and Fat Loss

Posted in Blog, Fat Loss by tyler | 4 Comments

Mar. 16, 2011

4 comments

Calorie and Carbohydrate Fat Loss – Part 2: Calorie and Carbohydrate Cycling for Fat Loss

I’ve been amazed to see all the talk on the internet recently regarding calorie and carb cycling as if it’s something new in the world of nutrition and more specifically fat loss.

I for one have used some form of calorie and carb cycling with my clients for as long as I can remember. Even dating back to my days as a woeful Personal Trainer in a big box gym.

Today, the manipulation of calories and/or carbohydrates is a staple in many of my clients as well as my own personal nutrition.

My clients use many of these strategies to achieve fat loss and physique enhancement goals. I use it in my offseason from bodybuilding and even more specifically during my contest prep for a bodybuilding show.

Though aside from bodybuilding, calorie cycling and carbohydrate cycling are very effective ways to increase your body’s ability to access more stored body fat.

Let’s understand both calorie and carbohydrate cycling as they pertain to fat loss.

Consuming a low calorie diet is a means to ultimately result in a negative energy balance leading to fat loss. Though following a either a low calorie or low carbohydrate diet can lead to a reduced metabolic rate, thyroid hormone output, sympathetic nervous system activity, spontaneous physical activity, and both testosterone and estrogen output.

By alternating high and low levels of calorie intake you can stop your body from finding homeostasis. Giving your body higher calorie and carbohydrate intakes frequently enough will stop your body from finding starvation mode though infrequently enough to allow fat loss to continue in the body.

Many people hear about limiting carbohydrate intake to achieve greater fat loss, yet they don’t truly know why or how. Lower carbohydrate and thus calorie levels is a major step in losing body fat but a stronger understanding of THE NEED for carbs surely will help achieve greater fat loss even more efficiently.

As human beings, and more specifically Americans, we consume too many carbs, carbs at the wrong times, don’t move enough or with enough purpose. This allows for increased release of hormone insulin within your body and thus leading to a higher rate of fat storage.

Calorie and Carbohydrate Fat Loss Part 2: Calorie and Carbohydrate Cycling for Fat Loss

Body Fat Storage is Starting Young in America Leading to Increased Obesity

Understand that we do need to allow our glycogen levels to fall in our body in order to access more body fat. This happens through lessoning the amount of carbohydrates we consume.  Though just going low carb isn’t the answer as training (be it strength or cardio) is one of the most catabolic things we can do to our body. Meaning when you train your body breaks down tissue and much of this tissue can come from muscle tissue.

Incorporating periods or days of high carbs allows our body to replenish glycogen stores from training, stop catabolism and thus keep our metabolism rocking along. Sounds like a pretty good deal doesn’t it?

Calorie and Carbohydrate Fat Loss Part 2: Calorie and Carbohydrate Cycling for Fat Loss

There are many carb and calorie cycling approaches and a popular or more specifically easier way consists of 3 different days. This can be a high, medium and low carbohydrate or calorie day, depending on the person, their activity level and fat loss goals.

So how do you figure it all out?

Well, now that from my earlier post regarding calorie and macronutrient needs you can determine how much you need. Let’s show you how to set up calories and carbohydrates for cycling.

Without getting any more scientific, as I have already done enough of in this blog, I want to show you how you can set up your calories and macronutrients for calorie and carbohydrate cycling.

If we are going to cycle both calories and carbohydrates you can follow the following template from my previous post to determine calories.

Activitiy Level                                                Weight Loss

Sedentary                                                             Bodyweight x 10-12

Moderately Active                                                Bodyweight x 12-14

Very Active (5-7 times/wk)                                    Bodyweight x 14-16

Example A: A sedentary woman weighing 150 pounds who wants to shed body fat would keep her caloric range in between 1500 (150 x 10), 1650 (150 x 11) and 1800 (150 x 12).

Example B: A very active woman weighing 200 pounds who wants to shed body fat would keep her caloric range in between 2000 (200 x 10), 2200 (200 x 11) and 2400 (200 x 12).

To keep matters very simple for you to calculate we will follow the following recommended carbohydrate ranges.

Sedentary

Carbohydrates

High Carb Days – 1 – 1.5 grams of carbs per pound of bodyweight

Medium Carb Days – .75 – 1.25 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1 grams of carbs per pound of bodyweight

Moderately Active

Carbohydrates

High Carb Days – 1.25 – 1.75 grams of carbs per pound of bodyweight

Medium Carb Days – .75 – 1.25 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1 grams of carbs per pound of bodyweight

Highly Active

High Carb Days – 1.75 – 2.5 grams of carbs per pound of bodyweight

Moderate Carb Days – 1 – 1.5 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1.25 grams of carbs per pound of bodyweight

Now REMEMBER these are starting recommendations that I have had great success using with clients. In some instances I have seen clients metabolisms increase to where they are consuming upwards of 2.5 – 3 grams of carbohydrates per pound of bodyweight on a high carb day. It just goes to show how a person who stays active and fuels their body can make drastic positive changes to their own personal metabolic rate.

Here is an example of an moderately active women (exercising 3-4 times a week) who weighs 150 pounds who only has the last 10 pounds of the 40 she set out to lose.

In this example we are keeping her calories at/around 1800 it’s on the lower end of her range but still a good value for her to access body fat. We make up the difference of calories in fat.

High Carb Day

Protein – 150 grams

Carbs – 187 grams

Fat – 50 grams

Moderate Carb Day

Protein – 150 grams

Carbs – 150 grams

Fat – 66 grams

Low Carb Day

Protein – 150 grams

Carbs – 112 grams
Fat – 80

Now let’s look a woman who may be a bit more active (exercising 5-7 times per week) who still weighs 150 pounds but we are going cycle her calories along with her carbohydrates.

2350 Calories / High Carb Day

Protein – 175 grams

Carbs – 250 grams

Fat –  72 grams

2050 Calories / Moderate Carb Day

Protein – 175 grams

Carbs – 150 grams

Fat – 83 grams

1800 – Low Carb Day

Protein – 175 grams

Carbs – 75 grams
Fat – 88 grams

In this example the client is not only manipulating carbohydrate levels but calorie levels as well.

Remember these are examples and a particular persons individual needs will be based on current activity level and body fat percentage.

If you are less active you won’t need as many carbohydrates and calories to start. If you have more body fat your carbohydrate levels may not be as high when starting just as your calorie needs will be lower.

For anyone starting to monitor carbohydrate or calorie levels I recommend tracking it for a minimum of 14 days to really get a grasp on how much you are consuming.

Come back Friday for Calorie and Carbohydrate Fat Loss – Part 3: Body Type and Macronutrients “Eating for Your Body Type”.

Work Hard, Train Hard, Get Better,
TE

PS – Do me a favor and leave on comment or feedback.
PPS – Did you see Monday’s blog on determining Calories and Macronutrients for Fat Loss? Check it out => Calories and Fat Loss

Posted in Blog, Fat Loss by tyler | 4 Comments

Mar. 14, 2011

19 comments

Calorie and Carbohydrate Fat Loss – Part 1: Determining Calories and Macronutrients for Fat Loss

It’s not just a calorie game. My clients learn this, you should learn this and I’m going to do my best to help you understand it!

When I first started working in the fitness industry I had a few “bosses” who thought that a calorie was a calorie. Being that I was a mere “personal trainer” I shut my mouth but looked at both of these people like aliens.

Calorie and Carbohydrate Fat Loss Part 1: Determining Calories and Macronutrients for Fat Loss

All Calories ARE NOT Created Equal

Granted each of these people weren’t the type of fitness professionals I deal with today but instead each had their own shortcomings.

One was overweight, a little too overweight, and had every excuse in the world why they couldn’t “get back into shape.”

His idea of losing weight was to stay in his calorie range, even if that meant eating cookies and cake in the back office.

Now the other was just freaking weird and had a serious case of narcissism. I mean when your sales presentation to a client is a binder of half naked pictures of yourself, C’MON MAN!

Calorie and Carbohydrate Fat Loss Part 1: Determining Calories and Macronutrients for Fat Loss

C'MON MAN!

He also thought that counting calories was the best way to achieve fat loss. So skipping dinner and having ice cream was ok to do, if it fit into your calories for the day.

Seriously?

So enough of how the other half lives, I just thought that you’d like to know there are PLENTY of people who work in fitness settings, who need a wake-up call themselves!

I’ve put together a template for you to configure your calorie needs for fat loss, BUT I’ve taken it one step further. I want you to understand how to configure your macronutrients (Protein, Carbs and Fats) as well. When you know these numbers, counting calories becomes non-existent.

For most people it’s difficult to have access to an accurate measurement of body fat. So for these people I’ve put together a chart to allow you to configure your calorie ranges based entirely on your current bodyweight and activity level.

Activitiy Level                                                 Weight Loss

Sedentary                                                             Bodyweight x 10-12

Moderately Active                                              Bodyweight x 12-14

Very Active (5-7 times/wk)                             Bodyweight x 14-16

Example A: A sedentary woman weighing 150 pounds who wants to shed body fat would keep her caloric range in between 1500 (150 x 10) and 1800 (150 x 12).

Example B: A sedentary male weighing 200 pounds who wants to shed body fat would keep his caloric range in between 2000 (200 x 10) and 2400 (200 x 12).

For those that have the access to measure body fat percentages, the equation is still simple but based on current percentage of body fat and current lean body mass.

Current Body Fat                                                Calorie Intake

6-12%                                                                         17K per pound of LBM

12.1-15%                                                                    16K per pound of LBM

15.1-19%                                                                    15K per pound of LBM

19.1%-22%                                                                14K per pound of LBM

22.1 or above                                                            13K per pound of LBM

Example A: A woman with the body fat percentage of 22% who weighs 150 pounds would consume 1638 calories.

Step 1: 150 * .22 = 33 (Current bodyweight multiplied by body fat percentage, 22)

Step 2: 150 – 33 = 117 (Current bodyweight minus current pounds of body fat)

Step 3: 117 * 14 = 1638 (Lean Body Mass total multiplied by 14 calories per pound of lean body mass)

Example B: A man with the body fat percentage of 22% who weighs 200 pounds would consume 2184 calories.

Step 1: 200 * .22 = 44 (Current bodyweight multiplied by body fat percentage, 22)

Step 2: 200 – 44 = 156 (Current bodyweight minus current pounds of body fat)

Step 3: 156 * 14 = 2184 (Lean Body Mass total multiplied by 14 calories per pound of lean body mass)

So, now that you’ve got your target caloric ranges how do we configure how much protein, carbs and fats your should be consuming.

It’s actually MUCH easier than you think!

To keep things simple, I’ll give you two easy ways to calculate these numbers.

Female Macronutrient Recommendations

Female Example A:

A woman with the bodyweight of 150 would adhere to the following recommendations.

Protein: 150 * .8 to 1.25 = 120 – 187.5 grams (Bodyweight multiplied by .8 – 1 grams of protein per pound of bodyweight, depending on activity level and current body fat)

Carbohydrates: 150 * .5 – 1.25 = 75 – 187.5 grams (Bodyweight multiplied by .75 – 1.25 grams of carbohydrates per pound of bodyweight, depending on activity level and current body fat)

Fat: 150 * .2 – .45 = 30 – 67.5 grams (Bodyweight multiplied by .2 – .45 grams of fat per pound of bodyweight, depending on activity level and current body fat)

You keep hearing me say “depending on activity level and current body fat” as two 150 females may be entirely different. Take a look at the difference between Female Example B (a sedentary 150 pound woman) and Female Example C (a moderately high activity level) to see more specifically how this can vary.

Female Example B:

150 pound Female with 18% Body fat and sedentary activity level looking to shed more body fat

Calories = 1650

Protein = 150 grams

Carbohydrates = 135 grams

Fat = 55 grams

Female Example C:

150 pound Female with 18% Body Fat and a moderately high activity level looking to shed more body fat

Calories: 1800

Protein: 165 grams

Carbs: 155 grams

Fat: 58 grams

Male Macronutrient Recommendations

Example A:

A man with the bodyweight of 200 would adhere to following recommendations.

Protein: 200 * 1 – 1.5 = 200 – 300 grams (Bodyweight multiplied by 1 – 1.5 grams of protein per pound of bodyweight, depending on activity level and current body fat.)

Carbohydrates: 200 * .75 – 1.75 = 150 – 300 grams (Bodyweight multiplied by .75 – 1.75 grams of carbohydrates per pound of bodyweight, depending on activity level and current body fat.)

Fat: 200 * .2 – .45 = 40 – 90 grams (Bodyweight by .2 – .45 grams of fat per pound of bodyweight, depending on activity level and current body fat.)

Male Example B:

200 pound Male with 18% Bodyfat and sedentary activity level looking to shed more body fat

Calories = 2200

Protein = 200 grams

Carbohydrates = 150 grams

Fat = 88 grams

Male Example C:

200 pound Male with 18% Bodyfat and a moderately high activity level looking to shed more body fat

Calories = 2400

Protein = 220 grams

Carbohydrates = 175 grams

Fat = 90 grams

I hope you can see how the body fat and activity levels of an individual will directly effect the caloric value and macronutrient amounts the individual will consume daily.

When determining a clients’ individual numbers I take the time to evaluate other contributing factors outside of just body fat and activity levels. Though these two guidelines can help you better determine where to get started in your fat loss journey and make it easy to get started.

That’s enough for today.

Come back Wednesday for Calorie and Carbohydrate Fat Loss – Part 2: Calorie and Carbohydrate Cycling for Fat Loss.

Did you find this post helpful?

Do me a favor and leave a comment on the blog with your feedback.

Work Hard, Train Hard, Get Better,

TE

Posted in Blog, Fat Loss by tyler | 19 Comments

Mar. 10, 2011

1 comment

Calorie and Carbohydrate Fat Loss – Part 3: Body Type and Macronutrients: “Eating for Your Body Type”

Have you ever heard the term “eating for your body type”?
Well, in my eyes, body type is a little more specific. I’m not talking about the “blood type diet” or some other type of diet. I’m talking about you and your genetics and what percentage of proteins, carbohydrates and fats you should be consuming.

As humans are genetics can play a major role in fat loss. Our body type or somatotype is a way for us to generally categorize our body’s structure as well as muscle and fat storage and distribution.

251Bfig1 Calorie and Carbohydrate Fat Loss – Part 3: Body Type and Macronutrients: “Eating for Your Body Type”

Calorie and Carbohydrate Fat Loss – Part 3: Body Type and Macronutrients: “Eating for Your Body Type”

Your body will typically fall into one of three body types:

Ectomorphic: Naturally thin and skinny limbs.

An ectomorph’s main characterized as having a fast metabolism, higher carbohydrate intake tolerance. Their body structure is that of long and thin muscles and limbs. They have lower body fat storage.

Suggested Average Starting Percentages.

Protein – 25%

Carbohydrates – 55%

Fat – 20%

Mesomorphic: Naturally muscular and athletic.

A mesomorph’s main characteristics are that of being testosterone and growth hormone dominant with a moderate tolerence for carbohydrates. Their body structure is one of larger bones, a solid torso, wide shoulders, slim waist line and the ability to control body fat levels.

Suggested Average Starting Percentages.

Protein – 30%

Carbohydrates – 40%

Fat – 30 %

Endomorphic: Naturally broad and thick.

An endomorph’s main characteristics are being insulin dominant, having a slow metabolic rate and low carbohydrate tolerance.  Their body structure is one a wider waist large bone structure, heavily muscled yet carrying extra body fat around the midsection.

Suggested Average Starting Percentages.

Protein – 35%

Carbohydrates – 25%

Fat – 40%

Don’t get too hung up on trying to figure out your classification. It really doesn’t matter all that much. Many times a client’s lifestyle can alter what may have been their natural body type to almost a hybrid type.

Take for example what I consider myself. Growing up I was more of an ectomorph but have transformed into more of a ecto-mesomorph (athletic yet still on the thin side).  Or a endo-mesomorph (someone who is heavily muscled and carrys extra body fat around the midsection).  This can happen for other reasons as well. I became a hybrid of a ectomorph and mesomorph through my eating and exercise habits yet someone can also be a natural ectomorph who due to years of inactivity and poor food choices might have developed poor insulin sensitivity and carbohydrate tolerance resulting in a mixture of an ecto-mesomorph.

For many people get so hung up on numbers, adjust your numbers as you see fit.

Looking to lose more body fat? I would recommend starting closer to endomorphic recommendations.

More concerned with muscle gain? Start with the ectomorphic recommendations.

These numbers can vary for a wide variety of personal goals.

Pick a starting point and use it. You can always adjust moving forward.

Take for example someone who is losing body fat rapidly, they probably need more carbohydrates in your diet.

So let’s put it together.

Let’s take our 150 pound women who is moderately active who wants to lose fat.
By taking a look at her I’ve determined she’s an endomorph.

Based on my early recommendations her calorie needs will fat between 1800 kcal per day and 2100 kcal per day (bodyweight times 12 to 14)

I’ve identified her macronutrient ranges to be the following 35% protein, 25% carbohydrates, and 40% fat.

So now I need to predetermine the amount of calorie and macronutrient recommendations. To make things easier we are going to keep her at 1950 kcal per day, so she is within her range yet initially starting out doesn’t have to worry about 3 different ranges of calories and thus macronutrients.

1950 kcal per day would be broken up as such for the amount of calories from each macronutrient.

Protein = 682.5 kcal (1950 x .35)

Carbohydrates = 487.5 (1950 x .25)

Fat = 780 kcal (1950 x .40)

She would then target the following amount of grams for each macronutrient.

Protein = (682.5/4) = 171 grams (rounded up from 170.6)

Carbohydrate = (487.5/4) = 122 grams (rounded up from 121.8)

Fat = (780/9) = 86 grams (rounded up from 86.6)

There you have it, eating for your body type.

I hope this sheds some light on what body type you are and how much protein, carbohydrates and fats you should be consuming for fat loss.

Work Hard, Train Hard, Get Better,
TE

Posted in Bootcamp, Fitness, Nutrition, Workouts by tyler | 1 Comment

Mar. 9, 2011

2 comments

Body Part Training Part 2: How to Body Part Train “The Right Way”

Since Monday’s blog I received a few emails regarding how I would personally structure a “body part split”.

So I thought what better way then to give you an example of how I may structure a particular body part routine that isn’t so “body part” specific. Instead focusing on major lifts while still targeting specific muscles on given days.

This type of training routine has actually allowed me to hit muscle groups multiple times in a week without having to wait an entire week.

Monday – Legs

1A) BB Squats  – 4 x 6-8

1B) BB Romanian Deadlifts  – 4 x 6-8

2A) Bulgarian Split Squats – 3 x 12

3A) TRX Leg Curls – 3 x 25

Tuesday – Chest, Shoulders and Triceps

1A) BB Push Press – 4 x 5-7

2A) BB Close Grip Bench – 4 x 5-7

3A) Weighted Dips (Bands, Weight Belt or Chains) – 3 x 12-15

3B) Blast Strap Push-ups – 3 x 15-20

Wednesday – REST

Thursday  – Back and Biceps

1A) BB Row – 4 x 8-10

1B) Weighted Chin – 4 x 10-12

2A) Single Arm DB Row – 3 x 12-15

3A) TRX Face Pull – 3 x 15-20

Friday –  Chest, Shoulders and Triceps

1A) Incline DB Press – 4 x 8-10

1B) Single Arm DB Push Press – 4 x 8-10

2A) DB Floor Press – 3 x 6-8

3A) Band Pushdown – 3 x 15-20

3B) DB Floor French Press – 3 x 15-20

Saturday – Back and Biceps

1A) Trap Bar Deadlifts – 4 x 5-7

2A) Mixed Grip Chins – 4 x 10-12

2B) BB Cheat Curl – 4 x 10

3A) BB High Pull – 3 x 12

3B) DB Power Curl – 3 x 10-12

Sunday – REST

There you have it, an entire 7 day split. I keep lower body (legs) to one day per week due to recovery and the fact my legs have always been a strong suit.

English91 200x300 Body Part Training Part 2: How to Body Part Train “The Right Way”

This type of split has also allowed me to hit my upper body 4 times in a 7 day period while still allowing me ample recovery time.

Give this a try and let me know what you think.

Work Hard, Train Hard, Get Better

TE

Posted in Blog, bodybuilding by tyler | 2 Comments

Mar. 7, 2011

No comments

Body Part Training: Not Your Typical Bodybuilder

It seems to amaze me that I still meet those that use body part specific training as their primary training protocol.

These same people are those that look at me in amazement when I explain to them I don’t train that way.  In their defense I mean hell, I’m a WNBF Pro Bodybuilder, shouldn’t all Bodybuilders train body part specific?

At least that’s what they’ve been lead to believe.

Now, don’t get me wrong, I’ve done plenty of body part training in my days. I also believe every person in the fitness industry who talks bad about this style of training or has talked bad about it , has also followed this technique at some point in their life.

And just let me say, if you deny it your lying to yourself and your full of shit.

Sorry, had to get that out.

Body part training use to be the only thing I knew. I can’t tell you how many “International Chest Days” or “Friday Night Gun Show” training sessions I performed in my teens and early 20’s. That was the way to train.

Body Part Training: Not Your Typical Bodybuilder

In college that is all I did.

I trained too often, with too much volume, not nearly enough recovery and let’s not forget eating whatever I wanted. Not conducive to building the body so many desire and certainly entirely different than what I practice and preach today.

With this style also came nagging injuries, from shoulder strains, tendinitis, knee pain, low back pain and all before the age of 23.

Today, my training sessions are shorter, focus on overall muscle stimulation.

They focus on total body, lower body, pull dominant, push dominant, upper body dominant and metabolic.

In a typical week I may train 3-5 times depending on the program I’ve written or if I am in contest prep or offseason.

My current offseason split is lower body, upper body push, upper body pull and total body spread over a 7-day period.

This change in my training structure was a major reason I’ve been able to make such massive improvements in only 5 years of competitive bodybuilding.

croppedhandsonhips1 683x1024 Body Part Training: Not Your Typical Bodybuilder

My style is not the norm for the bodybuilding world. I understand that. For one, I can’t stand “arm training” so I do my best to incorporate movements that give me the most bang for my buck. I’ve found a good combination of vertical and horizontal pushing movements really allows me to build my triceps without doing much direct tricep work.

This is an example of my upper body push session from last week.

Upper Body Push

Vertical Push (Shoulder Dominant)

1A) BB Push Press  – 5 x 5-7

Horizontal Push (Chest Dominant)

2A) Incline DB Press – 4 x 8-12

Unilateral Vertical Push (Shoulder Dominant)

2B) Single Arm DB Push Press – 4 x 8-12

Accessory Work: Bodyweight Movements

Horizontal Push (Chest/Tricep Combo)

3A) Band Resisted Parallel Dips – 3 x 15-20

Horizontal Push (Chest/Tricep Combo)

3B) Decline Blast Strap Push-ups – 3 x 15-20

Nothing to glamorous.  Straight and to the point.

This allows me to hit a vertical and horizontal push movement again later in the week during my total body session.

Overall stimulation, greater strength gains, more recovery and increased muscle growth.

Join me Wednesday for Body Part Training Part 2: How to Body Part Train: “The Right Way”

Work Hard, Train Hard, Get Better,

TE

PS – I’m launching a brand new look to the blog soon. Stay tuned!

PPS – Please help me spread the message. Subscribe to my newsletter!

Posted in Blog by tyler | No Comments

Nov. 11, 2010

37 comments

The Life He Left Behind…

Today, we take the time to thank our Veterans across the world for their service to our great nation.

It is because of these brave men and women that fight for our freedom that we are able to enjoy our own personal freedoms in this great country.

Unless you have personally served in the military we can’t even begin to image what these brave souls endure both mentally, physically and emotionally while away from family and friends.

My best friend and brother, Robert, Rob to many of you, served 5 years in the United States Marine Corp where he reached the rank of Sergeant, earned the honors of Black Belt Martial Arts Instructor and Combat Conditioning Specialist in the Marine Corp Martial Arts Program (MCMAP).

The Life He Left Behind...

The MCMAP Motto!

He ran the Body Composition Program on base, so we were doing the same things in the fitness world, just in two different parts of the world. During his time in the Marines he had become “The Poster Boy Marine.”

usmc 1 The Life He Left Behind...

The Poster Boy!

The Marines was his home, so much so he was ready to reenlist, the brotherhood he had developed while away from myself, my sister, my mother and my father brought him to the realization that the Marines was where he belonged.

That is when he and I began to talk about what I was doing back home. We would talk about program design, our workouts, my bodybuilding, his training, but most of all we talked about the journey and business venture I was beginning and what I wanted it to become.

As few and far between those conversations may have been and at all times of the early morning (I mean ALL times), they led us to where he and I are today.

You see when Robert was in boot camp (the REAL deal, not FVFBC!) he would send letters home addressed just to me. There where things he just didn’t want my sister or mother to hear about, during his time at Parris Island, but don’t worry they found out later on upon his return!

Look we all know the military lifestyle is quite possibly the hardest to lifestyle to live. Many times our military personnel are thousands of miles away from friends and family in a foreign, sometimes hostile, country with no contact to the outside world and for Robert during his five years this was no different.  He was stationed overseas and many times I didn’t even know what exact country he was in, what he was doing or where he was going.  To say that bothered is outside the realm of this blog post and something I’ve never talked about. You see, my mother and sister looked to me to be the strong when while he was away.  Not knowing where your brother or son is, for a period of weeks and months, can do horrible things to your mind.

www.sodahead 1 The Life He Left Behind...

This entire thought process and sense of worry, all changed over a year ago.

Robert was ready to reenlist. He happened to be in “tax free” waters and was going to accept an $81,000 signing bonus. Instead of banking this bonus he was going to send it home to me to invest in the business.

Now the world I live in $81,000 dollars is a small price tag to put on someone you love and respect tremendously.

I passed.

I told Robert that I wanted him to come home and join me in the business. Let the Marines have their $81,000 I wanted my brother home.

It sucks to put it this way but when I tell the story to someone I explain it as, I could have accepted the $81,000 and then sometime down the road never had my brother return from his service.

And I don’t have to spell it out for you to understand what I am saying there.

I wanted him home safe, doing something I KNEW he would grow to love.

The Life He Left Behind...

I think we all should love a woman in a uniform!

And that he has. Don’t get me wrong coming home was the toughest decision of his young life. A decision I know he still thinks about daily and decision no amount of words can explain, but a decision that has helped change the course of my life for the better over the past year.

So I say to my bro, Robert, I’ll never truly understand the life you left behind and you know I’m never one to show my affection towards how much you mean to me.

But thank you man, thank you for your service, thank you for your time, thank you for your energy and thank you for your love.

Thank you for “always being faithful” to the ones who truly love you.

Semper Fidelis my friend.

Work Hard, Train Hard, Live Better,

Tyler

PS – The United States Marine Corp celebrated their 235th Birthday yesterday. Be sure to wish my bro a “Happy Birthday” over on Facebook – http://www.facebook.com/profile.php?id=558635081 and thank him for his service!

Posted in Blog by tyler | 37 Comments

Nov. 8, 2010

1 comment

It’s My Time…

Dedication

Commitment

Passion

Focus

Preparation

Isolation

Persistence

Visualization

Separation

Seclusion

Each of these words has their place in the life of a bodybuilder, some more than others and others I surely missed. Over the past 33 weeks I’ve lived each of these and more. In 5 days it all comes together at the World Natural Bodybuilding Federation (WNBF) World Championships in New York City.

It’s crazy to think that I began the year by having an emergency appendectomy followed by a state of inactivity that would ultimately change my outlook on competition, training, nutrition, business and life.

So here I am some 8 and a half months into my contest prep season with the biggest show of my young career this coming Saturday and I can’t seem or even want to look back on my “recent success.”

This past Saturday I guest posed at the INBF Monster Mash in Marlborough, Massachusetts where two of my clients were competing in their first bodybuilding competitions. (They took 3rd and 4th respectively!) While I was there I had numerous conversations with other fellow competitors who seemingly uttered the same words to summarize my year.

“It’s been a big year for you.”

I’ve never been one to look back on success. I don’t do it in my day-to-day business as I only look at what needs to be done to get better.

Living in the past is not where most people want to find themselves or at least it sure as hell is not where I want to be.

I for one only want to be better as I move forward and I’ve taken the same approach with this season’s biggest and final competition.

There’s always room for improvement, there’s always someone who wants it just as much as you do and there’s plenty of competitors out there who are willing to work just as hard for it.

Its My Time...

I take that all in stride but only focus on what I need to get done, what I need to improve, what I need to focus on and what I want out of it.

Last year I missed the finals by 1-point.

That hurt, though I have no one else to blame for it but myself. I’ve changed the way I go about everything this year and it’s made all the difference.

From more recovery, to my overall training style, to daily and weekly preparation for everything from business to nutrition to training, to my meticulous tracking of daily macronutrients and even with who I’ve surrounded myself with during this entire journey.

Truth be told “my inner circle” is smaller than it’s ever been and I like it that way.

On Friday night and Saturday morning the only people with me will be those few I’ve allowed in.  The truth of the matter is the only two people I need to be in contact with that day are my coach Dr. Joe Klemczewski and my bro, Robert.

It sucks to say it, but everyone else on this day comes a distant second. Those who make the trek to support me get all my love for their support, but until I step off that stage after prejudging…IT’S MY TIME!

Now as I promised myself, my brother and those in “my inner circle” I’m going to be a bodybuilder this week and only a bodybuilder.

Time to get focused!

Work Hard, Train Hard, Live Better,

Tyler

Posted in Blog, bodybuilding by tyler | 1 Comment

Nov. 1, 2010

1 comment

The Day I Looked in the Mirror

Have you ever looked in the mirror and just placed the blame on yourself?

I have.

It was my fault I was in the place I was in. It’s the reason I wasn’t succeeding.

But I realized the only way I would succeed is if I admitted my failures to no one else but myself.

It happened almost exactly 1 year ago.

I competed at the 2009 WNBF World Championships with HIGH hopes but deep down inside knew that I hadn’t given it my all.

After the morning prejudge, I knew it was going to be REALLY close if I were to make the final 7.

I was right, I missed the finals by a point.

This was a major lesson and knew I had to do something different.

After making the decision to do something about it, I hit a major roadblock, I had an emergency appendectomy on January 3rd.

So, it would take 6 weeks before I could really go back to the drawing board.

Upon my return to training, I started over.

I worked harder than ever and did something that most people are afraid to do.

I got help!

Yup, I would seek out the best coaches in the Bodybuilding World. As I figured, I already had the best business coaches in the Fitness Industry, so why not hire the best person to get me ready for something I LOVE to do.

Compete.

In April of 2010 I “officially” hired “The Diet Doc” Bodybuilding Guru, Dr. Joe Klemczewski and it’s made all the difference in the world!

Sure I design my own workouts, I design my own meal plans but I have Joe to turn to as my Nutrition Coach for tweaks in my macros and especially “peaking” that final week for a show.

With Dr. Joe in my corner I’ve had one hell of a run this year including  finishing 5th in a tough Heavyweight class at the 2010 WNBF Pro America on only 9 weeks of prep, winning the 2010 WNBF Mid America Pro Am Lightweight Class  some 9 weeks later and finishing 2nd via a tiebreaker at the U.S. Cup in the Lighweight class.

Not too bad for a Naturally Professional Bodybuilder in only his 2ND YEAR as a Pro!

In 12 Days I will be competing in my 2ND WNBF World Championships against many of the best Natural Bodybuilders in the World.

Though, there’s a difference this year.

I’m ready!

Work Hard, Train Hard, Live Better,

TE

Posted in Blog, bodybuilding by tyler | 1 Comment

Oct. 29, 2010

No comments

The Best Way to Building Massive Quads

I think any accomplished bodybuilder or aspiring bodybuilder will agree with me when I say you need a great pair of wheels!

It is without a shadow of a doubt one of the major reasons I was able to earn my professional status as a Natural Bodybuilder with the World Natural Bodybuilding Federation (WNBF) in only 3 years of competition.

Winning Pose 768x1024 The Best Way to Building Massive Quads

Winning the 2010 WNBF Mid America Pro Am Lightweight Class!

Building a powerful set of legs takes work and is by far the least glamorous muscle to train. There’s no checking yourself out in the mirror, wearing less clothes to see the muscle swell during each and every rep and set, there’s no “showing off” your legs during a training session unless you’re one of those dudes that wears those weasel squeezer bike shorts during a set of squats. (For the record, don’t be that dude!)

The Best Way to Building Massive Quads

When I started training in high school I had a lean physique and some of the smallest legs. I was a soccer player all my life and was told to run, run, run. That is until I found the weight room, but massive quads, dense hamstrings, powerful glutes and eye popping calves don’t happen overnight.

I thought the immediate way for a young hardgainer like I was at age 15 was to squat heavy! The problem was my body couldn’t handle it. So then I thought more and more was better. I used leg extensions, leg curls, leg presses, and became enamored with these exercises.

There was one problem; my sticks were still sticks.

Even after gaining close to 30 pounds from junior to senior year from my efforts in the weight room, I still didn’t have the legs I wanted.  My quads didn’t exist!

That is when I began to learn the true art of “The Squat” and began to experiment.

Yet, all I wanted to do was squat more weight and still my quads weren’t growing.

At this time I was a college student who doubled as a gym animal and party animal! icon wink The Best Way to Building Massive Quads

Through trial and error I stepped into the gym one day and decided I was going to do 200 repetitions of squats in one workout and didn’t care how I was going to get there.

The Best Way to Building Massive Quads

The workout was brutal!

I can remember not being able to leave the gym for almost 30 minutes after my workout and I couldn’t walk normal for over a week! The scary thing, the workout took me less than 30 minutes to finish!

I was dead!

But I loved it! For the next 6 weeks I followed this program!

And yes, you will see there are “machine” exercises in this program. I was still a baby in the iron game and still used them.

This workout was and still is by far one of the most brutal workouts I have ever done in my life. BUT IT WORKED!

In 6 Weeks I had seen a huge jump in my quad size!

The Best Way to Building Massive Quads

If you are like I was and still struggling to grow those legs  then try this!

But I warn you be sure to prepare for the following.

1)   Tons of  soft tissue work (foam rolling) before and after this workout.

2)   Warm-up REALLY good before starting this workout. (Either some or a combination of movement prep, active mobility, bodyweight squats, t-spine mobility and lunge variations.) I didn’t know this back in 2001 and hence I the reason I couldn’t walk normal for the entire week.

3)   To be breathing heavier than you have huffed and puffed in your life.

4)   For every sissy squatter who wants the rack to hate you on this day, because the squat rack is yours on this day!

5)   You will feel nauseous and you probably will vomit.

6)   To not finish with the weight you start with.

6-Week Leg Overhaul

Do to the amount of spinal loading you will take longer to warm-up before this workout.

1A) – Barbell Squat 1 x 20

1B) – Leg Press – 1 x 4-6

1C) – Barbell Squat 1 x 20

Rest 4 Minutes

2A) – Barbell Squat – 1 x  20

2B) – Leg Curl – 1 x 4-6

2C) – Barbell Squat – 1 x 20

Rest 4 Minutes

3A) – Barbell Squat – 1 x 20

3B) – Leg Extension – 1 x 4-6

3C) – Barbell  Squat  – 1 x 20

Rest 3 Minutes

4A) – Barbell Squat – 1 x 20

4B) -  Leg Press – 1 x 4-6

4C) – Barbell Squat – 1 x 20

Rest 3 Minutes

5A) – Barbell Squat – 1 x 20

5B) – Leg Curl – 1 x 4-6

5C) – Barbell Squat – 1 x 20

Pass Out! icon wink The Best Way to Building Massive Quads

There it is! The workout that got me started! Since then I’ve mixed and matched the machine exercises into a variation of other leg exercises. But this is what I started with.

Now if you don’t like pain, don’t like to train legs cause it hurts, are weak-minded or just have no pain threshold, then DON’T DO THIS WORKOUT!

But if you want legs that set you apart from all the top-heavy meatheads in your gym!

GO GET IT!

Work Hard, Train Hard, Live Better,

TE

Posted in Blog, bodybuilding, Muscle Building by tyler | No Comments

Oct. 27, 2010

1 comment

Stick to the Basics

What does any great athlete have a sound understanding of?

The basics.

These basics are surely highlighted by their unique ability to expand on each of these basics that in turn make them a standout in their selected sport.

Stick to the Basics

So then why is it that when we are talking about building a lean, strong, muscular physique that there seems to be a vast array of bullshit promises and programs out there?

Look I am a highly competitive Professional Natural Bodybuilder and I got here on my own.

No special program. Just by being a student of the basics and continually striving to get better in the basics of strength training.

Although I don’t post a ton of videos on my You Tube channel (working on that!) I do like to share what I do. (Especially for all the You Tube “Tough Guys” out there who know it all and have nothing better to do then leave stupid ass comments.)

Stick to the Basics

I’m often asked how do I personally train.

Simplified.

I will choose rest before training and I use variations of deadlifts, squats, presses, chins, usually a barbell, dumbbells and tons of bodyweight training. Lifting weights helps you burn fat. Get stronger using the basic movements and you have a smart training program.

I squat and in anyone of my training programs you will see I squat bilaterally, unilaterally, explosive, high volume, low volume, front loaded and back loaded. I’ll use dumbbells, barbells and bodyweight.

I deadlift.  I LOVE to deadlift. If I could only choose one exercise to do for the rest of my life, it would be the deadlift. Most of the time it’s with a barbell and it’s a deadlift or a RDL variation. I keep it simple. If you’ve scene me compete recently then you know what my hamstrings look like and it didn’t come from the leg curl machine.

Stick to the Basics

I press. Both vertically and horizontally. With barbells, dumbbells and bodyweight. The shoulders and chest love me for this one.

I use TONS of bodyweight movements! Push-ups and all it’s variations, chins, mixed grip chins, pull-ups, jumping, Blast Straps, TRX and all the fun that comes with those tools.

I sprint and move with purpose.  Cardio for me is moving with purpose.

Oh and since I hate cardio, I eat SUPER CLEAN all year round.

Those are just a few “secrets” to my success.

Something I believe anyone of you can do too!

But you need to believe in what you do, you need to practice the craft, get better at the craft and treat your body like a temple.

Rest, recover, lots of soft tissue work, static stretch, active stretch, lots of mobility work and damn it, EAT THE RIGHT FOODS!

You can’t out train a bad diet. PERIOD!

And believe me when I tell you that no special internet program thrown together over a weekend by some “arm chair personal trainer” is the answer.

NO MATTER how great they tell you it is.

I’m not saying what I do is the end all be all. What I’m saying is stop making shit so complicated.

To get stronger you need to lift heavier, to get leaner you need to get stronger, eat clean and move with purpose.

The way I train is with purpose.

The way I eat is for a purpose.

I live this shit.

I sleep this shit.

Can the pretenders really say that?

Do they even compare?

I’ll let you decide that.

What I can say.

I live with a purpose.

Work Hard, Train Hard, Live Better,

TE

Posted in Blog by tyler | 1 Comment

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