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Physical Therapist and Personal Trainer by Priscilla Drorringsodge - Wed, 11 Jan 2017 19:58:14 EST ID:L1txwjLH No.93835 Ignore Report Quick Reply
File: 1484182694391.jpg -(495493B / 483.88KB, 1408x1296) Thumbnail displayed, click image for full size. 495493
I finished my degree.

Ive been working in the field for 6 years
485/340/545 @ 82 kg

AMA

I dont know anything about steroids
>>
Nigel Snodstone - Thu, 12 Jan 2017 13:40:48 EST ID:HajA/g/Y No.93837 Ignore Report Quick Reply
>>93835
5'11 300 lbs desk job. Whats a good 5-6 days a week routine to lose 100 lbs in lets say 1 year maybe 1.5. I am open to any suggestions such as diet or exercise.
>>
Priscilla Drorringsodge - Thu, 12 Jan 2017 14:15:20 EST ID:L1txwjLH No.93838 Ignore Report Quick Reply
>>93837
one year is going to yield 52-104 lbs of weight loss (I know, big range) if you do everything right.

I suggest lifting for strength 3x a week and doing HIIT 3x a week for 10-15 minutes.

Start eating @ TDEE and then go to a deficit eventually

if this is over your head, just ask.
I dont know what you dont know
>>
Nigel Snodstone - Thu, 12 Jan 2017 14:37:06 EST ID:HajA/g/Y No.93839 Ignore Report Quick Reply
>>93838

I know HIIT, not sure what TDEE is
>>
Lillian Huggleway - Thu, 12 Jan 2017 15:27:46 EST ID:U2Bfen3p No.93840 Ignore Report Quick Reply
>>93839
Total Daily Energy Expenditure (could've googled it in 5 seconds bro)

>>93835
losing weight/gaining muscle on a cut as a beginner who is 6 kg overweight according to BMI: is it possible?
>>
Priscilla Drorringsodge - Thu, 12 Jan 2017 15:53:24 EST ID:L1txwjLH No.93841 Ignore Report Quick Reply
1484254404391.png -(90521B / 88.40KB, 1008x1008) Thumbnail displayed, click image for full size.
>>93840
>losing weight gaining muscle
difficult, but doable for only short periods of time
>as a beginner
yes

strength training gains the same muscle size as people who train for hypertrophy within the same novice and beginner window
>>
Fisheyes - Thu, 12 Jan 2017 22:57:08 EST ID:MpGgZjUR No.93844 Ignore Report Quick Reply
Am wanting to bulk so I can gain some muscle, female 61kg, 184cm, gym 5-6 times a week, plus walking every morning. Am a Pescatarian and gluten and dairy free. Only thing is, finding it ridiculously hard to bulk up even with over eating, do you know of any routines or clean diets that can push my body in the right direction for muscle gain. I have reached a plateau I believe where I am unable to gain much more muscle, I look good, great definition in most places, but would like some more!
>>
Augustus Brettinglack - Fri, 13 Jan 2017 20:24:04 EST ID:L1txwjLH No.93845 Ignore Report Quick Reply
1484357044178.png -(251466B / 245.57KB, 617x609) Thumbnail displayed, click image for full size.
>>93844
I usually recommend butter and red meat to gain weight. You will have to find alternitives such as oats, lentils and other types of complex carbs.Sweet potatoes and pasta would be a great source.
They have replacement non-gluten free.

If you are doing gluten free for any other reason other than having celiac disease, you are retarded. I say this for your own good. Pescatarian is just...a preference too. Red meat is fine in moderation.

If you eat 2.0g/kg of LEAN bodyweight (lean = without fat) and have a diet of 40% fat, you will gain weight if you eat 500 over TDEE.

as for "gym" 5-6x/week. are you lifting 6x a week? If so, I think you might need to tone it down if you want to make some serious gains.

Most gains are made in sleeping, eating, and resting.


To touch on muscle gain, the thing that will always, and I mean ALWAYS increase muscle size is VOLUME. If anything Im saying is over your head JUST ASK.

if you have more volume, you will increase size. If you do not increase volume, you will not increase size. This is is why I am biased towards strength training. It allows you to continually, even with high volume, lift more and more. The more you lift, the more volume you are capable of and if you are capable of more volume, you will gain muscle size.
>>
Matilda Goodworth - Sun, 15 Jan 2017 16:32:06 EST ID:LUj/Qtba No.93846 Ignore Report Quick Reply
>>93835

I got my ass kicked by some drunk asshole in a bar the other night that attacked me for some mistaken reason, and decided I should take some boxing lessons to learn about defending myself. What should i know before going to a gym and asking, what type of exercise should accompany boxing?
>>
Fuck Mullerkurk - Sun, 15 Jan 2017 23:51:07 EST ID:L1txwjLH No.93847 Ignore Report Quick Reply
>>93846
you can honestly google that instead of giving money to a professional

most of the exercises are simple

that being said, if you want to increase boxing performance and general strength, then a professional would be able to help you (Pro tip 95% of trainers are bullshitters)

but also, training that much to beat a drunk guy is seemingly pointless.

If you want to be good at fighting though, highly recommend
>>
Frederick Himmerhood - Sat, 28 Jan 2017 16:05:14 EST ID:7dUW6jX8 No.93887 Ignore Report Quick Reply
>>93835
>I dont know anything about steroids

You need to change this. a) Everyone uses, so not knowing your shit puts you at a disadvantage. b) Your a PT so image matters in attracting clients. Your income will double at 220 lean. If what you've said is true you'll get there easy enough with a few 'supplements' (try DECA and DBOL for that classic 70s look). c) Depending on your field, you're putting the success of your clients at a disadvantage by not knowing your shit. The fitness industy is faker than pro-wrestling and all smoke and mirrors. A busy and successful man coming to you wanting to look jacked ain't going to be happy if all you can get his 6' frame at the end of 18 months weekly training is 12% 180lbs, which is the - LIBERAL - reality. More important still if you have aspirations of sports coaching.
>>
William Buzzville - Sun, 29 Jan 2017 12:49:21 EST ID:zdbG0alN No.93888 Ignore Report Quick Reply
>>93887
Now I'm only saying this as a result of watching the PTs work at my local gym for 4 years or so but I think you're focusing on one chunk of the market when the market is a lot bigger than just that group of people. Now I can say with confidence that the sort of client you talk about almost doesn't exist where I live. People do fitness for a variety of reasons. People want PTs they can relate to and aspire to be like and you need a different image and approach for different markets.

If OP is looking for the kind of client you have in mind then I'm not in a position to disagree with you but I am certain they're just one market segment and whether they're an important one is down to where OP lives and works.
>>
Hamilton Baddlepad - Mon, 30 Jan 2017 08:24:12 EST ID:6z7xkHX4 No.93891 Ignore Report Quick Reply
>>93888

I gave one example, but it applies at all levels of PT. Who is the overweight recently divorced 40-something woman going to pick? The lean natty with barely a 44inch chest, or the effortlessly 8% year round 230lbs phreak because he's on HGH and tren year round?

Steroids have been around since the 40s and the overton window of what a muscular physique is has moved so much that if you do not have a hormonally-produced body few will consider you muscular.

Image matters in PT - you are, fundamentally, selling yourself - so get with the program or lose.
>>
Thomas Brillerforth - Wed, 01 Feb 2017 00:11:52 EST ID:L1txwjLH No.93892 Ignore Report Quick Reply
>>93887
That is such a small niche of the market dominated by physique and BB (which I have independent contractors to do that because that is their speciality...) that I openly mock because of how fake it is, and everyone knows it is.

But I openly compete in powerlifting enough to be piss tested and also, Im not a colossal faggot.

>>93891
I have 40 year old women that can deadlift more than you.
>>
TigerII - Mon, 13 Feb 2017 03:54:32 EST ID:R3qEGkVc No.93921 Ignore Report Quick Reply
If you can afford a trainer, get one
>>
Basil Sorringnig - Tue, 14 Feb 2017 00:39:47 EST ID:L1txwjLH No.93922 Ignore Report Quick Reply
>>93921
I wish there was a guide you could hand out on how to choose a trainer.

its like buying a car when you know jack shit about cars, you need your fitness friend to find a non bullshit trainer

but then that fitness friend, is the trainer.

huh.
>>
Lydia Gallyputch - Wed, 15 Feb 2017 12:28:50 EST ID:KomHNiS5 No.93926 Ignore Report Quick Reply
>>93922

Use the same logic as you would buying a car. You need a "car," you go to the lot and then trust the dealer to put you on the right one. After all, they clearly know more about cars than you, right? Lol no
No one does this because you'll get bullied and coerced into getting something you don't need, can't afford and costs too much to keep up. If you live in the city and can't find parking, getting a bigass lifted truck isn't a good idea.

Find out what your goals are. Find someone who wants to help you reach those goals and who helps you realize what other goals you want to set for yourself. Find someone who can both handle your pace and tempo but who isnt shy about pushing you. Find someone who isnt going to charge you an arm and a leg for waving your arms around for an hour; someone who's able and flexible to accomodate potential irregularities in your schedule. They work for you, but you are also working for them.
>>
Oliver Pullybanks - Thu, 16 Feb 2017 00:54:40 EST ID:L1txwjLH No.93927 Ignore Report Quick Reply
>>93926
All of those things you listed...anyone can easily say they know how to do that

when proven time and time again, it is strength training.

and nobody does fucking strength training.
>>
Nicholas Chippersag - Tue, 21 Feb 2017 06:56:23 EST ID:rIhwy9jh No.93938 Ignore Report Quick Reply
I've dealt with some serious life issues and so have pretty much literally been sitting around all day for the past eight years. Luckily I'm still only 20 but my joints have been clicking like crazy for years and my posture is fucked. I have a bunch of what feels like pinched nerves and everything hurts (neck, lats, spine, biceps, lower back, knees, shins) quite badly in some way. I can get more specific if you need.

I'm going to begin somewhere with Starting Stretching and the joint routine Molding Mobility. Is that good enough for my case? What else should I do? My goal is to release stiffness/tightness and improve my flexibility, I think. My muscles are unusually weak, if you can imagine. I guess I should include some cardio and bodyweight exercises.

What stretches and exercises should I do to help correct my posture?
>>
Clara Blatherdale - Tue, 21 Feb 2017 23:25:58 EST ID:L1txwjLH No.93939 Ignore Report Quick Reply
>>93938
as specific as possible

you
  1. have nerve issue stemming from many things, probably your spine
or
2. you are little bitch

basically, argue against me assuming Im accusing you of being a little bitch.

how
where
how intense is the pain
when does it hurt (what are you doing)
when did you notice it hurting
how long have you had the injury
does it limit range of motion
what does it feel like
what have you done already to treat it

^ I typed that before I read the second paragraph where I now say
>I hurt all over
>now I start stretching and mobility routine

this supports the argument # 2, lil bitch

basic mobility, stretching and braces/athletic tape to correct posture is first and foremost.

while I train for 15 hours a week, I stretch 14x and foam roll as needed which is usually 21x

I dont recommend that often to you, but to describe every test, and exercise would take me hours.

for now, stand with heels, butt, backs of shoulders and head against a wall. If you can, take a picture of it from the side as close to the wall as possible.

If your neck is tight, or you have to push your arms back to touch the wall, you have minor to major kyphosis

If your low back is tight or pushing your butt or mid back to the wall is hard, you have lordosis, which is a large curve in your lower back

look at underweight females on instagram for reference of lordosis.

other posture deviations would be obvious like uneven shoulders or leg length etc

but "sitting around for 8 years" I think of kyphosis or lordosis
>>
Clara Blatherdale - Tue, 21 Feb 2017 23:31:11 EST ID:L1txwjLH No.93940 Ignore Report Quick Reply
>>93938
also I am a dick because I do this for 4-5 hours a day where I have to sugar coat everything so I get to help people here and be aggressive so I do it with love <3


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