T Nation

New Coach, What Do You Think?


#1

Hi guys!
I would like your opinion on my new training .
There are so many different opinions on training and food that I don't not know what to follow and who to believe.

I am low carb for 3 years and I have lost 100 pounds. I've been training for 2 years.

Usually I make my own training watching Charles poliquin's log or taking program training on this site. I decided to take a coach to the gym but he gave me 45 min cardio after a weight training....I just think it will increase my cortisol level and I should do Tabata instead.

I am 29 years old 5.5 160 lbs . I want to lose weight and build my ass.

This is the training he gaves me

Day1 (twice a week)
leg extension 4X20
Squat 4X20
Lunge 4X20
45 minute cardio on the stair climber

Day2 (other day)
Plank 4 X 1 Minutes
Leg raise 4 X 20
Burpee 4 X 20
Kick back 4 X 20
45 minute cardio on the stair climber

It will be great if you can give me advise on this!

Thank you!!


#2

I think your coach is about as clueless as you are and that is NOT a knock at you but at him.


#3

When he tells you to do these lifts, does he describe the mechanics and how it should be performed? In addition to explaining correct leverages for your body type, does he tell you what muscles you should be firing, how to brace and stabilize under heavy load? If so, what has he said so far?

I can see this program working for a month or so only if the purpose is to teach you the above before going into heavier strength training and other forms of conditioning. He should be discussing diet as well since that will be a major factor in weight loss.


#4

I have a good base but he explain to me how to position myself. he made me squat 95 pounds 4 X 20 … but he doesn’t want me to go to low like I used to, saying that I must have a better technic…

I just don’t know if I should do it or look for something else… I’m shy to go to the gym and he sees that i’m not doing his stupid training…


#5

Not a great routine at all. To be fair, he might be right about your squat technique, though. The only way for us to know for sure is for you to post a video of it.

I would rather you did something like:

Day A

-Squat
-Romanian Deadlift
-Dumbbell Bench superset with Dumbbell Rows
-Face Pulls superset with Pushdowns
-core/ab work

Day B

-Deadlift
-Lunge
-Overhead Press superset with Pulldowns (or pull ups if you can do them)
-Laterals superset with biceps curls
-core/ab work

Wouldn’t have to be that, exactly, and you can substitute suitable exercises in place of some of the ones I’ve listed, but that’d be light years ahead of what you’re doing now.


#6

First of all: congratulations on the 100lb loss, that’s a pretty massive achievement and something you should be very proud of.

From reading your post, it sounds like you understand more about your training than your coach. I would advise getting a new one. One who doesn’t make you do 20 rep squat sets when he’s not confident in your squat form.


#7

Agree with above posters. The plan your coach layed out for appears very elementary.

What is your diet like currently? What has your coach suggested in regards to nutrition?

Oh and congrats on the weight loss. That’s an incredible accomplishment.


#8

That looks more like a list of semi-random exercises than a program. Also, has anyone ever done 20 rep sets of lunges before? 40 total reps per set would take forever.


#9

[quote]TrevorLPT wrote:
That looks more like a list of semi-random exercises than a program. Also, has anyone ever done 20 rep sets of lunges before? 40 total reps per set would take forever.
[/quote]

I can only assume he was paid per hour.


#10

[quote]dagill2 wrote:
First of all: congratulations on the 100lb loss, that’s a pretty massive achievement and something you should be very proud of.

From reading your post, it sounds like you understand more about your training than your coach. I would advise getting a new one. One who doesn’t make you do 20 rep squat sets when he’s not confident in your squat form.[/quote]

Yeah, 20 reps is a lot. There should be more emphasis on quality than quantity. I started training my mom a few weeks ago using only bodyweight movements like goblet squats, step ups, forward bends with hands raised, pushups, rows, military press and a bunch of isolation exercises. She has never really been active before and had bad posture but so far made huge progress in learning the basic movement patterns and how it should feel. She’ll be moving on to barbell lifts in a month or two.

The most important thing for a beginner is to learn the basic movement patterns and learn how it should feel so it can easily be replicated across any exercise.


#11

Well…Now I will be very shy since I will go to the gym and will not do what he told me but… who care…
for my diet, it’s not so bad, its like 7 meals a day veggie and meat. he cuts all the fat and want me to eat 2 egg white plus 1 whole egg in the morning.
He told me to eat oatmeal on my non training day… I’m really against this…

He also told me to not eat red meat… anyway…

I’m so mad at me that I decide to give him a chance and trust him…

I have a very good gym and I wanted to have a good training…

Thank you guys for your answer it is very appreciated!


#12

[quote]Yogi wrote:
Not a great routine at all. To be fair, he might be right about your squat technique, though. The only way for us to know for sure is for you to post a video of it.

I would rather you did something like:

Day A

-Squat
-Romanian Deadlift
-Dumbbell Bench superset with Dumbbell Rows
-Face Pulls superset with Pushdowns
-core/ab work

Day B

-Deadlift
-Lunge
-Overhead Press superset with Pulldowns (or pull ups if you can do them)
-Laterals superset with biceps curls
-core/ab work

Wouldn’t have to be that, exactly, and you can substitute suitable exercises in place of some of the ones I’ve listed, but that’d be light years ahead of what you’re doing now.[/quote]

Thank you,
How many set and reps should I do? Also, for the core ab, can I do the Plank?

Do you suggest me to do a tabata or a hit after each training?

My coach was telling me that this kind of training will make me bulk and what I want it’s to lean…


#13

[quote]CastaMaria wrote:

[quote]Yogi wrote:
Not a great routine at all. To be fair, he might be right about your squat technique, though. The only way for us to know for sure is for you to post a video of it.

I would rather you did something like:

Day A

-Squat
-Romanian Deadlift
-Dumbbell Bench superset with Dumbbell Rows
-Face Pulls superset with Pushdowns
-core/ab work

Day B

-Deadlift
-Lunge
-Overhead Press superset with Pulldowns (or pull ups if you can do them)
-Laterals superset with biceps curls
-core/ab work

Wouldn’t have to be that, exactly, and you can substitute suitable exercises in place of some of the ones I’ve listed, but that’d be light years ahead of what you’re doing now.[/quote]

Thank you,
How many set and reps should I do? Also, for the core ab, can I do the Plank?

Do you suggest me to do a tabata or a hit after each training?

My coach was telling me that this kind of training will make me bulk and what I want it’s to lean… [/quote]

I would do 5 sets for the big lifts. I’d not go above 5 reps per set for deadlift (just conventional, not the romanian), and do sets of 8-15 for everything else.

For arms, shoulders etc I would just do 3 sets, again 8-15 reps.

Tabata or some other HIIT is fine after your weights, but in my opinion you should prioritise the weight training so if you only have the energy for one, do that.

Planks are perfect for your core. Don’t be scared to try more challenging variations when you can hold them for a decent length of time.

Your coach doesn’t know what he’s talking about, which is all too common in the world of personal trainers, unfortunately. Your diet will dictate whether or not you “bulk” but considering you’ve lost 100lbs already it sounds like you’re doing fine with that.


#14

Thank you! I will stick with this!


#15

[quote]CastaMaria wrote:
Well…Now I will be very shy since I will go to the gym and will not do what he told me but… who care…
for my diet, it’s not so bad, its like 7 meals a day veggie and meat. he cuts all the fat and want me to eat 2 egg white plus 1 whole egg in the morning.
He told me to eat oatmeal on my non training day… I’m really against this…

He also told me to not eat red meat… anyway…

I’m so mad at me that I decide to give him a chance and trust him…

I have a very good gym and I wanted to have a good training…

Thank you guys for your answer it is very appreciated!
[/quote]
Yogi’s got the training down (I don’t agree with everything he says but I’d rather you listened to one voice instead of 20), so I’ll have a go at the nutrition.

a) You don’t need 7 meals a day, eating every 3 hours is bro-science of the highest order. Total calories and quality of food are what you should be focused on.

b) Veggie’s and meat is pretty much ideal in terms of quality, can’t knock this at all.

c) There is absolutely nothing wrong with fats or red meat.

What, exactly, did you eat yesterday?


#16

[quote]dagill2 wrote:

[quote]CastaMaria wrote:
Well…Now I will be very shy since I will go to the gym and will not do what he told me but… who care…
for my diet, it’s not so bad, its like 7 meals a day veggie and meat. he cuts all the fat and want me to eat 2 egg white plus 1 whole egg in the morning.
He told me to eat oatmeal on my non training day… I’m really against this…

He also told me to not eat red meat… anyway…

I’m so mad at me that I decide to give him a chance and trust him…

I have a very good gym and I wanted to have a good training…

Thank you guys for your answer it is very appreciated!
[/quote]
Yogi’s got the training down (I don’t agree with everything he says but I’d rather you listened to one voice instead of 20), so I’ll have a go at the nutrition.

a) You don’t need 7 meals a day, eating every 3 hours is bro-science of the highest order. Total calories and quality of food are what you should be focused on.

b) Veggie’s and meat is pretty much ideal in terms of quality, can’t knock this at all.

c) There is absolutely nothing wrong with fats or red meat.

What, exactly, did you eat yesterday?[/quote]

I start the day with
2 eggs and a green pepper + coffee
I had glutamine, Omega 3, vitamine D, B12
I had a protein shake after workout. water and 1 scoop of whey
for lunch I had Salmon and asparagus
I had nuts in the afternoon
diner I had chicken stuffed with spinach and cheese + green beans
night snack i had greek yogourt with 1/2 scoop of whey

I drink only water (4 liters a day) and green tea during the day

I took glutamine, ZMA and resveratrol before bed


#17

[quote]CastaMaria wrote:
Thank you! I will stick with this!

[/quote]

de nada, Maria


#18

[quote]CastaMaria wrote:

[quote]dagill2 wrote:

[quote]CastaMaria wrote:
Well…Now I will be very shy since I will go to the gym and will not do what he told me but… who care…
for my diet, it’s not so bad, its like 7 meals a day veggie and meat. he cuts all the fat and want me to eat 2 egg white plus 1 whole egg in the morning.
He told me to eat oatmeal on my non training day… I’m really against this…

He also told me to not eat red meat… anyway…

I’m so mad at me that I decide to give him a chance and trust him…

I have a very good gym and I wanted to have a good training…

Thank you guys for your answer it is very appreciated!
[/quote]
Yogi’s got the training down (I don’t agree with everything he says but I’d rather you listened to one voice instead of 20), so I’ll have a go at the nutrition.

a) You don’t need 7 meals a day, eating every 3 hours is bro-science of the highest order. Total calories and quality of food are what you should be focused on.

b) Veggie’s and meat is pretty much ideal in terms of quality, can’t knock this at all.

c) There is absolutely nothing wrong with fats or red meat.

What, exactly, did you eat yesterday?[/quote]

I start the day with
2 eggs and a green pepper + coffee
I had glutamine, Omega 3, vitamine D, B12
I had a protein shake after workout. water and 1 scoop of whey
for lunch I had Salmon and asparagus
I had nuts in the afternoon
diner I had chicken stuffed with spinach and cheese + green beans
night snack i had greek yogourt with 1/2 scoop of whey

I drink only water (4 liters a day) and green tea during the day

I took glutamine, ZMA and resveratrol before bed[/quote]

I think you have a very good handle on what you should be eating and you have the results to prove it. Don’t let people distract you from what you already know works.


#19

[quote]CastaMaria wrote:
Hi guys!
I would like your opinion on my new training .
There are so many different opinions on training and food that I don’t not know what to follow and who to believe.

I am low carb for 3 years and I have lost 100 pounds. I’ve been training for 2 years.

Usually I make my own training watching Charles poliquin’s log or taking program training on this site. I decided to take a coach to the gym but he gave me 45 min cardio after a weight training…I just think it will increase my cortisol level and I should do Tabata instead.

I am 29 years old 5.5 160 lbs . I want to lose weight and build my ass.

This is the training he gaves me

Day1 (twice a week)
leg extension 4X20
Squat 4X20
Lunge 4X20
45 minute cardio on the stair climber

Day2 (other day)
Plank 4 X 1 Minutes
Leg raise 4 X 20
Burpee 4 X 20
Kick back 4 X 20
45 minute cardio on the stair climber

It will be great if you can give me advise on this!

Thank you!![/quote]

You look awesome. If I were you I would shitcan the trainer and do a basic barbell routine and some cardio.

Congrats on the weight loss by the way.


#20

Yeah keep natural fats in and red meat, will boost hormone levels and feeling of wellbeing maybe even help maintaining booowbies.

4x20 burpees while never doing pullups/back work would murder my shoulders.