The Ace Up Your Sleeve - Training and Nutrition Tips
These tips are what I've learned, used, and discarded. These are my opinions. They'll work for some. They won't work for others.
Regardless, this is how I grew.
Training programs have a purpose: to take the guesswork out and keep your ass in line. Follow them.
Some training programs are horrible and should never be followed.
If you're just starting to train "smart," I'd recommend using a catch-all program from T-Nation (either Waterbury or Cosgrove).
AC's Holiday Workout:
CW's Total Body Training:
If you've been training for over a year, I'd recommend writing your own training program using what you've learned from all of the T-Nation authors.
MR's Program Design 101:
As Dan John says, "eat the biggest frog first." If it's a lower body day, I'll start with deadlifts or front squats. If it's upper body, I'll usually start with a heavy row or weighted pull-up. If you're training with a total body split, don't start with dumbbell curls. If it's "arm day", then may God have mercy on your soul.
You gotta try a shit-load of methods before you really find one that just seems to "work" with your body. I choose to do mostly upper/lower body splits. I've tried total body. I've tried body-part splits. My body doesn't like them and doesn't grow.
You can pretty much always squeeze out another rep or two with good form. Stop being a pussy.
Some days you'll walk into the gym and not want to be there. Your training session will kick ass.
Some days you'll walk into the gym and not want to be there. Your training session will suck ass.
You'll slowly learn how to tell when to go and when to stay.
Consistency is the key to a great body. You've got to be "on."
Pick a few bad-ass recipes that you can whip up in a limited amount of time and learn to master them. This is also a sure-fire way to impress and possibly bed the girl you just brought home.
My favorite breakfasts:
Oatmeal, vanilla Metabolic Drive, raspberries
Scrambled eggs with ham, green onions, and peppers
My favorite dinners:
Grilled chicken stuffed with feta cheese, onions, and sun-dried tomatoes
Cajun salmon with asparagus, black beans, and wild rice
Thai beef with cabbage, onion, red pepper, carrots, and a ton of freakin' spices
Steak with sauteed mushrooms and onion
Trying to gain weight? Try these tips:
Drink one scoop of Metabolic Drive after every meal. Remember the story about putting rocks in a jar? The big rocks go first, the pebbles come next, the sand fills in the other spots, and the water is the last ingredient, right? I think of my stomach in the same way.
When I really needed to gain weight, I ate a peanut butter and jelly sandwich on whole wheat bread with a big-ass glass of 2% milk. I have no idea why I didn't gain a lot of fat.
Carry around a baggie full of cashews, almonds, and walnuts in your pocket.
Don't, however, accidentally add a Flameout fish oil capsule to the mix. You'll be very surprised when your cashew explodes in your mouth.
I think everyone should count calories and keep track of macronutrients - for about a week. Then just eat a ton and adjust as necessary. Life is too short to count fucking calories.
Green tea is awesome. Herba Mate tea is even better. Fruity spice tea will make me want to kick your ass.
Need some extra calories? Not getting enough good fat in your diet? Take a tablespoon of olive oil. Down the hatch!
All right, let's hear some of your tips!