Anyone out there willing to be an online trainer?

[medicman]

Hey everyone, Here's the deal... I'm 21 about 175lbs(after dropping about 70) 6'0'' somewhere around 18-20% BF I'm guessing. And ready to tone up now that I'm not the fat ass I was haha. If there's anyone out there who might be willing to advise me personally on diet and workout I'd be eternally in debt to you. haha. But seriously I lead a very unconventional day-to-day with working 24hr shifts and being a full time student so the normal workout schedules (i.e. arms every monday and thursday in the morning) just doesn't work for me. I'm willing to lay it all out and follow someone to the T, report my everyday progress and so on, just really need kind of a mentor I guess to help show me the athletic way to live and get me to where we all strive to be. But if anyone might be willing to help I'd appreciate it. Thanks

[gigem]

im sure everyone here will be willing to help but there is alot of info here to research research the diet and workouts layout a guidline for both and ask for critique and im sure youll get all the help you need

[MFT81]

You want someone to do this for FREE????

if thats the case forget it, you know how many times ive tried to help people out only to have them quit a week or less later,

people start to take things alot more seriously when $$ is involved,

[kfrost06]

I think you'd be better off getting someone to show you in person how to do the exercises. That just can not be done with out watching you perform the exercises. Having good form is the most important aspect of lifting weight(PERIOD). No one can do that for you over the internet. GL

[medicman]

Aight sorry bout that fellas. The point of the question was #1 because having an individual who is somewhat experienced in weightlifting providing feedback on expectable goals in my mind is more beneficial than going it alone since most people in my position set unrealistic goals. #2 I'm almost positive that no one here wants to see a new thread from me every third day or week saying "this is what I eat, and this is what I lifted.. what do you think?" #3 If hiring a personal trainer was an option I wouldn't have asked in the first place but, there's not a whole lot to choose from when a workout may come at 3A.M. especially in small town america #4 personal trainers in my experiece make damn near what a doctor does per hour #5 All I was asking would was for a person to take a look at my personal schedule and ASSIST with what and how I should workout when the time doesn't come on a regular basis (i.e. do I combine several muscle groups when I won't get the chance to lift again for 3 days, or... should I work this muscle group two days in a row since I won't be back to the gym for a week) questions like that is the reason for the thread. And diet questions like "what is appropriate intake and what should I do about what I eat when I stay at work for 48hrs or longer and cooking for myself isn't an option?" I was just lookin for somebody that's somewhat educated in bodybuilding to taylor advice to me, since 95% of workouts and diets on this site don't fit me. I just don't know that it would be appropriate to take in 6 meals a day and 4000 + cals when I may not do anything excercise-wise for the next 3 days.
But I do appreciate the feedback guys.. Thanks

[Getinbgr]

I was just lookin for somebody that's somewhat educated in bodybuilding to taylor advice to me, since 95% of workouts and diets on this site don't fit me.

Advice:

Focus on the 5% that works.

[*Narkissos*]

There are those of us who can be hired for online consultation.

With the timeload your request(s) denote i don't see how you could expect such for free.

However... if you'd like generic advice try starting individual threads in the appropriate forums... each containing your questions (providing that they are unrelated) as they come.

Good luck

Narkissos

[max2extreme]

a few things to get you started:

You want a negative energy balance, meaning more energy expenditure should be greater than energy intake. Portion control is the most important thing you should watch for, while eating the right % of macronutrients (carb/prot/fat). Your energy needs is based on weight/age/sex/activity level. so for a male, age 18-30, the equation for Resting energy expenditure = (15.3 x bodyweight in kg) + 679 times your activity factor which is 1.6-2.4. so example, you. REE = (15.3 x 80) + 679 = 1896 x (1.6-2.4) = 3033-4550 calories. On days you have light workouts, you want to be at the bottom of this, on hard days, the top. Now this is for maintaining weight, not losing weight. Now to achieve negative energy balance for weight loss, you should work on decreasing food intake, modify exercise, or both, creating a total energy deficit of around 500-1000 calories a day. You may want to start out by decreasing it by a little less maybe 250-500 calories at first so it wont impact your daily energy levels, but whatever you can take. Anything more than 1000 cal deficit a day from your norm starts to get unhealthy and you body wont like such a big change. gradual is key. Now, if you look above, your needs are on light days, we'll say 3000 calories. so if we took that down 500 calories for weight loss, wed have you eat 2500 calories. But lets say you counted your daily calories and you found that you were actually eating 3500 calories, then instead of dropping straight to 2500 calories, you could drop to what you actually need, 3000 calories first so its a little less drastic.

Carbs are your primary macronutrient for sport/exercise. Now some people will tell you to severly restrict your carb intake, including fruits/veges/whole grain breads/milk/etc... problem with this is when you cut these foods, you also cut out valuable nutrients. Now, of course you should cut out some carbs if they have no nutritional value, such as candy, cookies, soda, etc. You can calculate your carb intake 2 ways, with relationship to your current bw or as a percentage of total calories. you typically want your carbs to be in the 45-65% range, which is quite large to factor in for exercise intensity, environmental conditions, and personal preferences, as well as type and quantity of daily physical exercise. you can also determine your carb intake as 6-10grams per kg. so you weigh 80kg. lets say you are on a 3000cal diet. 3000 x .45-.65 = 1350-1950 calories from carbs, which 1350/4 calories = 337-487 grams of carbs. now if we look back at your bw * 6-10g carbs, we'll see that 6g per bw =480g per day, which I think is too high given what youve told us.. The more athletic you are (ie, longer duration, more intense), the higher your carb intake should be. I would suggest using the % of calories method and shoot for around 400g of carbs (if on a 3k cal diet).

The recommended daily allowance (RDA) for the general public is .8g of protein per kg. The adult acceptable macronutrient distribution range (amdr) for protein is 10-35%. so, for sedentary people, it should be .8g/kg or around 12-15% of total calories. strength athletes should be 1.4-2.0g/kg or 15-20%. Weight gain/loss should be between 1.6-2.0g/kg or 16-20% so, you weight 80kg and want to lose weight. 80*1.6-2.0 = 128-160g. On a 3000cal diet, this would be 128 * 4 = 512 / 3000 = 17% and for 160g would be 21%.
One reason you want to maintain adequate daily calories and carb intake is because if not, proteins will be increasingly relied upon to provide energy both at rest and during exercise. When this happens, it is at the expense of repairing and developing muscles and can lead to loss of muscle mass.

The AMDR for fat intake is 20-35% of total calorie intake. the nathional cholesterol education program (NCEP) recomends less than 30% with 10% polyunsaturated, 10% monounsaturated, and 7-10% saturated. Saturated and trans fats should be kept to a minimum. If you noticed, carbs/prots store 4kcals/g. Fats store 9kcal/g. so the more fat you eat, the more kcals you intake, the harder you have to work to get it off.

So if we assume a 3000 calorie diet. We'll take 400g of carbs, which is on the low side. thats 53% of total. Now ***ending on what your goals are (which I dont know, are they to lose more weight? gain muscle mass? Stay at your current weight?) your protein is next. Lets assume now that you've lost weight, you'd like to start building muscle mass so you dont look like a "skinny" fat guy. So we'll use the high end of protein. 150g of protein = 20% of a 3000 cal diet. thats 73% which leave 27% for fat = 88g, which is well in range of the AMDR. so again thats 400g carbs, 150g protein, 88g fat.

Now, everyone is different. As you notice what is happening to your body, numbers should be tweaked. Excess protein gets stored as fat. So you dont want too much protein, but when you are starting out to new exercise activities, your body can utilize more protein, as well as when you are losing/gaining weight.

This should get you started. Feel free to look up and verify any of what I wrote. Dont take anyone's word online as the gospel. Im not a registered dietitian, so dont think im some expert. Im dual majoring in sport fitness/wellness and dietetics. just got done with a sports nutrition class. So Im not ignorant. But like I said, Im not an expert. Good luck.

Max