15 August 2011

Best personal trainer?

15 August 2011 | lelcat

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Hey guys, I want to gain some muscle and tone up a little and was wondering which personal trainer you guys recommend?

Best one for price/value. Thanks.

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zllauh4:10 pm 27 Jul 15

do not waste your money on personal trainer. instead go to a nutritionist and get a diet chart and hit the gym like a beast . You will get the results .
I was 55kg at 172cm 6 months back. and now i am 63kg just by natural diet and continuous workout without any supplements.
work hard mate 🙂

Meninga0310:40 pm 20 Feb 13

I recommend Nathan from Definition Fitness. He has been a terrific Personal Trainer, guiding me to achieve my goals. Reasonably priced and definitely one of Canberra’s best Personal Trainers. http://www.definefitness.com.au

milkman7:33 pm 16 Aug 11

4-5000 cals a day? Ok stay-puft…

Tooks4:42 pm 16 Aug 11

TrenboloneBandit said :

Tooks said :

Eat 4-5000 calories a day

Ah, no. Don’t.

Reasons why you wouldnt if you were trying to put on mass ??? Please enlighten me

Others have answered this, but to suggest someone take in 4-5000 cals (I know guys 110kg+ who wouldn’t take in 5000) without knowing anything about them is bordering on retarded. Many bodybuilders and powerlifters – despite the meathead stereotype – are very well-read as far as nutrition, training etc goes; you are not one of them though. Stick to your Arnold Bodybuilding encyclopedia and stop giving out stupid advice.

Mysteryman4:14 pm 16 Aug 11

TrenboloneBandit said :

Eat 4-5000 calories a day – this alone will guarantee the most of your gains. EAT YOUR CARBS and get your protein intake sky high. Chicken, Turkey (mince), steaks. I personally cant stand the idea of Kangaroo Mince…my dog doesnt even eat it should we. Sweet potato, brocoli, carrots, basmarti rice. eggs. full cream milk,. cottage cheese, avacado, almonds blahblahblah

Life heavy ass weight – use a PT to show you exercises for STRENGTH training – if they cant show you this then they are useless to you and find one that can.

Stay away from their ‘group sessions’ ‘boot camps’ and any other gimmicky training regimes..theyre designed to benefit the PT’s pocket not the client. When training with a PT dont let them stand around spending hours spruking their knowledge of aerobic fitness education…they should be there to educate you on your lifting technique, program progression, to spot you. After several sessions you should be able to do this on your own or with a gym buddy – PT’s over time are very expensive esp considering the ridiculous prices of gym memberships

Dont use ANY machines – lift free weights, prefereable dumbells where you can for better aesthetics

Dont neglect your legs or core muscles, deadlifts, squats, abs obliques should ALWAYS be part of your program

Minimise your cardio to warm ups and downs for you weight training, dont do it for the sake of doing it – it burns calories your body needs to otherwise repair and grow

Dont buy every suppliment out there. Most are a waste of time, especially for someone whos just starting out Stick to a post workout protein shake, fishoil/flaxseed oil, multivitamin, ZMA
Dont get into stimulant suppliments such as 1MR, Jack3d, NoXplode etc. These are not good for people just starting out. Theyre mostly caffeine and other stimulants to get you worked up before a workout.

Consistancy is crucial – only do all of this if you can dedicate yourself to the diet and the training.

Wow… Do not eat that many calories. That will result in fat gain and you don’t want that. Muscle is not built through caloric intake, but rather through protein and amino acids. You can maintain a normal caloric intake of about 2500 per day and still gain muscle (not fat) if you are disciplined enough to eat properly (low fat/sugar, high protein). A lot of people think that “bulking up” involves eating like crazy, but the kind of bulk you will achieve through eating that many calories will be predominantly fat and you’ll need to do a hell of a lot of cardio to get rid of it. Muscle takes time to build (it’s a slow process).

Take your time, work on your technique, and know it’s not a “quick fix” kinda thing.

Group sessions are a lot of fun and if you work hard, they are can be great ways to do cardiovascular exercise. It depends entirely how hard you work.

Classified2:47 pm 16 Aug 11

TrenboloneBandit said :

Classified said :

TrenboloneBandit said :

Classified said :

TrenboloneBandit said :

Tooks said :

Eat 4-5000 calories a day

Ah, no. Don’t.

Reasons why you wouldnt if you were trying to put on mass ??? Please enlighten me

If by ‘mass’ you mean ‘fat’ then yeah, it’ll work great!

Explain to me how someone experiences muscle gain on 2000-3000 calories a day?

A person who is male, 25 years old, 180cm tall and currently weighs 75kg has a resting metabolic rate of approximately 7300Kj per day (approx 1750 cal). Before doing exercise (just living, walking around the house/office, etc) we would expect this person to require approx 8800Kj per day (approx 2100 cal). If this person wants to gain muscle mass they do weight training, and need to consume enough food (typically in the form of protein, but with some carbs and limited fat, not forgetting fibre and water) to satisfy the body’s requirements for adding muscle. 2600 extra kilojoules per day would be plenty, especially if ingested mainly in the form of protein.

A gram of protein contains about 16.7Kj (4 kcal), so ingesting an additional 2600 Kj equates to about 155 grams of protein. The body is able to effectively use a limited amount of protein each day, and this amount can be estimated by taking the lean mass in kilograms and multiplying it by 2.5. So for our 75kg guy we might assume he has lean mass of 62kg, meaning the maximum protein that can effectively be used per day is about 155 grams.

Thus, for our example person, assuming he is relatively normal and the only exercise he does is weight training, he needs to consume about 11400Kj per day, in order to give the body everything it needs to put maximum muscle mass on without gaining fat. 11400Kj per day is about 2750 cals.

We should be generous, though, and assume that this person will get through an extra 1000Kj in burining energy performing the weight training, with the 2600Kj of protein used for mass gain. We can also be generous and consider the thermic effect of the food, and add another 10% to the total.

This gives a total of 13640Kj, which is about 3250 cal. Any more than that and he will put on fat.

Hey thats great. Cant deny the maths – its all there.

Enjoy your minimal size and strength gains oh and extra time spent in the gym ^_^

I can’t even maintain my rig at 3000 calories day.

x o x

Fair enough – run the maths with your own gender, age, height, mass and body fat, otherwise it seems that you don’t understand it.

Me, I’m happy to focus on strength and fitness.

Oh, and by ‘rig’ I’m guessing you mean ‘belly’.

dpm2:41 pm 16 Aug 11

TrenboloneBandit said :

Hey thats great. Cant deny the maths – its all there.

Enjoy your minimal size and strength gains oh and extra time spent in the gym ^_^

I can’t even maintain my rig at 3000 calories day.

x o x

Hahahaha!

‘my rig’!

Gold! Love it! 🙂

Deref2:27 pm 16 Aug 11

The ANU’s pretty good.

Oh – wait – you’re not talking about training your mind, are you.

TrenboloneBandit2:10 pm 16 Aug 11

Classified said :

TrenboloneBandit said :

Classified said :

TrenboloneBandit said :

Tooks said :

Eat 4-5000 calories a day

Ah, no. Don’t.

Reasons why you wouldnt if you were trying to put on mass ??? Please enlighten me

If by ‘mass’ you mean ‘fat’ then yeah, it’ll work great!

Explain to me how someone experiences muscle gain on 2000-3000 calories a day?

A person who is male, 25 years old, 180cm tall and currently weighs 75kg has a resting metabolic rate of approximately 7300Kj per day (approx 1750 cal). Before doing exercise (just living, walking around the house/office, etc) we would expect this person to require approx 8800Kj per day (approx 2100 cal). If this person wants to gain muscle mass they do weight training, and need to consume enough food (typically in the form of protein, but with some carbs and limited fat, not forgetting fibre and water) to satisfy the body’s requirements for adding muscle. 2600 extra kilojoules per day would be plenty, especially if ingested mainly in the form of protein.

A gram of protein contains about 16.7Kj (4 kcal), so ingesting an additional 2600 Kj equates to about 155 grams of protein. The body is able to effectively use a limited amount of protein each day, and this amount can be estimated by taking the lean mass in kilograms and multiplying it by 2.5. So for our 75kg guy we might assume he has lean mass of 62kg, meaning the maximum protein that can effectively be used per day is about 155 grams.

Thus, for our example person, assuming he is relatively normal and the only exercise he does is weight training, he needs to consume about 11400Kj per day, in order to give the body everything it needs to put maximum muscle mass on without gaining fat. 11400Kj per day is about 2750 cals.

We should be generous, though, and assume that this person will get through an extra 1000Kj in burining energy performing the weight training, with the 2600Kj of protein used for mass gain. We can also be generous and consider the thermic effect of the food, and add another 10% to the total.

This gives a total of 13640Kj, which is about 3250 cal. Any more than that and he will put on fat.

Hey thats great. Cant deny the maths – its all there.

Enjoy your minimal size and strength gains oh and extra time spent in the gym ^_^

I can’t even maintain my rig at 3000 calories day.

x o x

Classified11:36 am 16 Aug 11

Oh, and just to clarify, I’ve assumed that the extra 2600Kj he consumes is pure protein. Just consuming 2600 random Kj won’t provide 155 grams of protein.

Classified11:35 am 16 Aug 11

TrenboloneBandit said :

Classified said :

TrenboloneBandit said :

Tooks said :

Eat 4-5000 calories a day

Ah, no. Don’t.

Reasons why you wouldnt if you were trying to put on mass ??? Please enlighten me

If by ‘mass’ you mean ‘fat’ then yeah, it’ll work great!

Explain to me how someone experiences muscle gain on 2000-3000 calories a day?

A person who is male, 25 years old, 180cm tall and currently weighs 75kg has a resting metabolic rate of approximately 7300Kj per day (approx 1750 cal). Before doing exercise (just living, walking around the house/office, etc) we would expect this person to require approx 8800Kj per day (approx 2100 cal). If this person wants to gain muscle mass they do weight training, and need to consume enough food (typically in the form of protein, but with some carbs and limited fat, not forgetting fibre and water) to satisfy the body’s requirements for adding muscle. 2600 extra kilojoules per day would be plenty, especially if ingested mainly in the form of protein.

A gram of protein contains about 16.7Kj (4 kcal), so ingesting an additional 2600 Kj equates to about 155 grams of protein. The body is able to effectively use a limited amount of protein each day, and this amount can be estimated by taking the lean mass in kilograms and multiplying it by 2.5. So for our 75kg guy we might assume he has lean mass of 62kg, meaning the maximum protein that can effectively be used per day is about 155 grams.

Thus, for our example person, assuming he is relatively normal and the only exercise he does is weight training, he needs to consume about 11400Kj per day, in order to give the body everything it needs to put maximum muscle mass on without gaining fat. 11400Kj per day is about 2750 cals.

We should be generous, though, and assume that this person will get through an extra 1000Kj in burining energy performing the weight training, with the 2600Kj of protein used for mass gain. We can also be generous and consider the thermic effect of the food, and add another 10% to the total.

This gives a total of 13640Kj, which is about 3250 cal. Any more than that and he will put on fat.

TrenboloneBandit11:12 am 15 Aug 11

Eat 4-5000 calories a day – this alone will guarantee the most of your gains. EAT YOUR CARBS and get your protein intake sky high. Chicken, Turkey (mince), steaks. I personally cant stand the idea of Kangaroo Mince…my dog doesnt even eat it should we. Sweet potato, brocoli, carrots, basmarti rice. eggs. full cream milk,. cottage cheese, avacado, almonds blahblahblah

Life heavy ass weight – use a PT to show you exercises for STRENGTH training – if they cant show you this then they are useless to you and find one that can.

Stay away from their ‘group sessions’ ‘boot camps’ and any other gimmicky training regimes..theyre designed to benefit the PT’s pocket not the client. When training with a PT dont let them stand around spending hours spruking their knowledge of aerobic fitness education…they should be there to educate you on your lifting technique, program progression, to spot you. After several sessions you should be able to do this on your own or with a gym buddy – PT’s over time are very expensive esp considering the ridiculous prices of gym memberships

Dont use ANY machines – lift free weights, prefereable dumbells where you can for better aesthetics

Dont neglect your legs or core muscles, deadlifts, squats, abs obliques should ALWAYS be part of your program

Minimise your cardio to warm ups and downs for you weight training, dont do it for the sake of doing it – it burns calories your body needs to otherwise repair and grow

Dont buy every suppliment out there. Most are a waste of time, especially for someone whos just starting out Stick to a post workout protein shake, fishoil/flaxseed oil, multivitamin, ZMA
Dont get into stimulant suppliments such as 1MR, Jack3d, NoXplode etc. These are not good for people just starting out. Theyre mostly caffeine and other stimulants to get you worked up before a workout.

Consistancy is crucial – only do all of this if you can dedicate yourself to the diet and the training.

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