17yrold 160lbs 40"chest

the guys who are telling him to bulk up are missing the point. The fat on his chest obviously bothers him, bulking up is just going to make it worse.

He should cut body fat until he is happy or has achieved his goal of reducing it to a point of where it no longer bothers him.

If he just bulks up he is still going to be unhappy with his looks.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Was I the one who started all this?  ;)   I was away for 4 hours and the thread exploded!
RS,  when I wrote my comments I was pretty sure we'd hear from you!  :)  When I come to a decision point regarding where to go next, I'll definately pick your brains about whether the 'RS' way would work for my body.  I actually hope that it would because, imo, you look fantastic all of the time, even when your bf% gets high by your standards.  So if you can get me a body like yours, just tell me what to do!  I just hate to spend time cutting that could be spent packing on muscle, especially as long as the fat level for me is acceptable.  When the fat starts to get me in a panic, that's probably when I'll cut.  I'd rather do one bulk and one cut than several short bulks and cuts.  Just seems more efficient that way, particularly with my competition goals.  RS, can you see the logic and science behind the conventional bulk first concept or no?  Sounds like you've done the long slow burn building up your body.  Where did you come from and how long did it take (Weight and bf% before and now, and how many years)?
   The OP is unhappy with the amount of fat he has and doesn't want to get any bigger, so the recommendation seems obvious to me:  CUT!  But if the long term goal is to be built big, there may be more than one avenue to getting there, depending on his fat tolerance along the way.
   Oh, and btw, I've always known I'm a goof!  ;)  Good workin' out, gentlemen!

JMBS


Was I the one who started all this?  ;)   I was away for 4 hours and the thread exploded!
RS,  when I wrote my comments I was pretty sure we'd hear from you!  :)  When I come to a decision point regarding where to go next, I'll definately pick your brains about whether the 'RS' way would work for my body.  I actually hope that it would because, imo, you look fantastic all of the time, even when your bf% gets high by your standards.  So if you can get me a body like yours, just tell me what to do!  I just hate to spend time cutting that could be spent packing on muscle, especially as long as the fat level for me is acceptable.  When the fat starts to get me in a panic, that's probably when I'll cut.  I'd rather do one bulk and one cut than several short bulks and cuts.  Just seems more efficient that way, particularly with my competition goals.  RS, can you see the logic and science behind the conventional bulk first concept or no?  Sounds like you've done the long slow burn building up your body.  Where did you come from and how long did it take (Weight and bf% before and now, and how many years)?
   The OP is unhappy with the amount of fat he has and doesn't want to get any bigger, so the recommendation seems obvious to me:  CUT!  But if the long term goal is to be built big, there may be more than one avenue to getting there, depending on his fat tolerance along the way.
   Oh, and btw, I've always known I'm a goof!  ;)  Good workin' out, gentlemen!

Bulking/cutting definatly works, theres no doubt about it and its how I got big.  But you have to keep in mind that when I started, 2 years ago, I was the scrawny ectomorph.  I had a six pack before I ever started hitting the weights.  Ive always been athletic and have always been real lean, but I was raily.  I gained about 50 lbs in my first 8 months of lifting on a very dirty bulk and ended around 215 lbs.  From there I cut to around 190 one year ago and was looking pretty good.  I think for my body type, it was important to do one big dirty bulk.  Most people though dont start off real lean like I did and cant get away with bulking up on meals like 5 double cheeseburgers and 5 mcchickens (I did this almost everyday after school).  Theyll just get fat. 

I guess since the overall goal is to look better I feel that before people start really adding muscle they should be lean.  Then their bulk will go better and theyll be able to see progress and feel good about themselves. 

Not trying to sound like a dick, but most people arent going to have the willpower to get their diet down and take the slow progressive approach to it that I do and it would be easier for them to bulk and cut.  The problem is that when its time to cut, theyre gonna have a hard time and experience all of the negative things that come from large calorie deficits and such - and will ultimately end up wasting time. 

However you want to do it, dont try bulking with empty calories.  Its inefficient and you will have to pay for it later when cutting.

Get lean.  Stay lean.  Set goals.  Eat whole foods only and dont cheat.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

[
not as efficient? if your goal is to stay lean all the time then it is 10x more efficient. in my opinion is someone is at 15% bf they are rather chubby.

i just would not want to get that high

If you run a diet where you try to gain muscle and lose fat simultaniously you will not gain nearly as much as when you clean bulk or lose a much fat as when you straight cut. The whole lose fat and gain muscle only works for a short period of time. You say someone who runs a ckd year round would gain 10xs more muslce and lose 10x's more fat than someone who clean bulks and cuts? If you read what I posted earlier it advocated dropping to a sub 10% bodyfat and eating just enough over maint to bulk. 15% is too high to run a ckd anyway. A reduced calorie diet can get you to 12% no problem.

See I guess what I consider myself on now is that big bulk you did, although I didn't start out as lean as you.  I certainly have no desire to "blimp out."  Your way does take discipline and time as you say.  You have done unbelievable things in two short years, but as you say that includes that big dirty bulk.  If you had done from the getgo what you're doing now, how long do you think it would have taken?  Are you saying your way would work for everyone or just very lean ecto's?  Thx!

baseball23


[
not as efficient? if your goal is to stay lean all the time then it is 10x more efficient. in my opinion is someone is at 15% bf they are rather chubby.

i just would not want to get that high

If you run a diet where you try to gain muscle and lose fat simultaniously you will not gain nearly as much as when you clean bulk or lose a much fat as when you straight cut. The whole lose fat and gain muscle only works for a short period of time. You say someone who runs a ckd year round would gain 10xs more muslce and lose 10x's more fat than someone who clean bulks and cuts? If you read what I posted earlier it advocated dropping to a sub 10% bodyfat and eating just enough over maint to bulk. 15% is too high to run a ckd anyway. A reduced calorie diet can get you to 12% no problem.


What?  I never said anything close to that.

You dont need to run a ckd at 15% but theres no reason not to, other than weak dieting willpower.

Dropping to sub 10% and then doing a real clean bulk is probably his best bet.  The only thing I was arguing with you was that it was possible to do both at the same time because you said that it wasnt possible.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

JMBS


See I guess what I consider myself on now is that big bulk you did, although I didn't start out as lean as you.  I certainly have no desire to "blimp out."  Your way does take discipline and time as you say.  You have done unbelievable things in two short years, but as you say that includes that big dirty bulk.  If you had done from the getgo what you're doing now, how long do you think it would have taken?  Are you saying your way would work for everyone or just very lean ecto's?  Thx!

I didnt have enough knowledge about diet and training to get big without that dirty bulk at the time.  If I would have, I wouldve definatly been even bigger and stronger than I am now, without ever having to get as high of bf as I did.

It takes alot of knowledge and discipline to do it right.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingStone



Bulking/cutting definatly works, theres no doubt about it and its how I got big.  But you have to keep in mind that when I started, 2 years ago, I was the scrawny ectomorph.  I had a six pack before I ever started hitting the weights.  Ive always been athletic and have always been real lean, but I was raily.  I gained about 50 lbs in my first 8 months of lifting on a very dirty bulk and ended around 215 lbs.  From there I cut to around 190 one year ago and was looking pretty good.  I think for my body type, it was important to do one big dirty bulk.  Most people though dont start off real lean like I did and cant get away with bulking up on meals like 5 double cheeseburgers and 5 mcchickens (I did this almost everyday after school).  Theyll just get fat. 

I guess since the overall goal is to look better I feel that before people start really adding muscle they should be lean.  Then their bulk will go better and theyll be able to see progress and feel good about themselves. 

Not trying to sound like a dick, but most people arent going to have the willpower to get their diet down and take the slow progressive approach to it that I do and it would be easier for them to bulk and cut.  The problem is that when its time to cut, theyre gonna have a hard time and experience all of the negative things that come from large calorie deficits and such - and will ultimately end up wasting time. 

However you want to do it, dont try bulking with empty calories.  Its inefficient and you will have to pay for it later when cutting.

Get lean.  Stay lean.  Set goals.  Eat whole foods only and dont cheat.

A few questions for you. You flamed me earlier for telling a guy to cut when everybody else said bulk and now you are saying cut?
 
You said you gained 50lbs to get to 215 in 8 months. So you started at 165 and ended up 215. Four months later you were at 190lbs. A net gain of 25lbs of muscle in one year. Not to shabby. Did you reach a net gain of 25lbs in one year on the ckd? CKD is good for getting lean and maintaining with the possiblity of gaining slight ammounts, but I have yet to see somebody on a CKD gain 25lbs of muscle in one year while losing fat. You can do bulk and cut versions of a ckd but somebody gaining 25lbs on a cut ckd?
 

RollingStone


[

You say someone who runs a ckd year round would gain 10xs more muslce and lose 10x's more fat than someone who clean bulks and cuts? If you read

What?  I never said anything close to that.

You dont need to run a ckd at 15% but theres no reason not to, other than weak dieting willpower.

Dropping to sub 10% and then doing a real clean bulk is probably his best bet.  The only thing I was arguing with you was that it was possible to do both at the same time because you said that it wasnt possible.


Somebody on the last page said that. It's hard reading all these quotes on here haha. Well the main reason I say you can't gain muscle and lose fat is that everybody who start lifting weight thinks they are going to have this magic body in a month. People tell them you can lose fat and gain muscle. Most figure ok I'll bulk and all these calories will turn to muscle and maybe a little cardio to burn fat. If this worked everybody would be jacked. I told him to cut, which he should do to get his body fat to lower level which he was concerned about. Others were telling him to straight bulk up and he would lose fat and gain muscle.

RS,
    Okay now I have 2 questions:  One I asked already but didn't get an answer yet:  Is your method restricted to very lean ectomorphs or does it translates to endo's and meso's as well.
    2nd question:  How much of your sizeable gains do you attribute to your age and high levels of natural testosterone on board?  To boil it down,  How much harder is middle-age 46-year-old guy going to have to work to see gains comparable to college guy (you)?
     I highly doubt if I followed your ways I'd be able to gain 40 pounds of LBM in two years as you have.  Thoughts?  Thx!

baseball23



Somebody on the last page said that. It's hard reading all these quotes on here haha. Well the main reason I say you can't gain muscle and lose fat is that everybody who start lifting weight thinks they are going to have this magic body in a month. People tell them you can lose fat and gain muscle. Most figure ok I'll bulk and all these calories will turn to muscle and maybe a little cardio to burn fat. If this worked everybody would be jacked. I told him to cut, which he should do to get his body fat to lower level which he was concerned about. Others were telling him to straight bulk up and he would lose fat and gain muscle.

ok fair.  Im just saying its possible.  Maybe not the best for him right now but it is possible.  But I agree that he should do a cut.  Hes probably not gonna gain muscle while hes cutting because to make significant progress cutting you really cant gain muscle.  The kind of cutting I was talking about was more like losing a half a pound of fat in two weeks...not as much as hed be looking to lose.  He could easily gain strength though while cutting which would be useful when he went to try and gain some mass.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

JMBS


RS,
    Okay now I have 2 questions:  One I asked already but didn't get an answer yet:  Is your method restricted to very lean ectomorphs or does it translates to endo's and meso's as well.
    2nd question:  How much of your sizeable gains do you attribute to your age and high levels of natural testosterone on board?  To boil it down,  How much harder is middle-age 46-year-old guy going to have to work to see gains comparable to college guy (you)?
     I highly doubt if I followed your ways I'd be able to gain 40 pounds of LBM in two years as you have.  Thoughts?  Thx!

1: No its for anyone. (If by method you mean what Im doing now and not the dirty bulking that I did before, which I would only suggest for scrawny young ectos)

2: I gained pretty much all my mass the first year.  This year I barely gained any.  Id say it definatly happened so fast because of my age and it would be waaaaay harder for a 46 year old.  I would suggest you take tribulus and zma to help a little with test though.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Baseball22

http://www.tmuscle.com/portal_includes/articles/2006/06-154-training.html
Here is a good article. Make sure you read the whole thing. It talks about bulking and cutting. Here is a good excerpt.

BB,
    Thanks for the article.  Very interesting.  All of it seems reasonable.  The stuff about adipose tissue hyperplasia was frightening enough to me to consider whether I want to slow down the bulk at least.  I have put on over 15 lb in 4 months so perhaps that's a bit high.  At the end of August I'll need to decide whether to continue with the status quo or do something different.  The idea of looking great all of the time is really appealing.  Working my a$$ off to look good for a one-day show seems silly.  I'd still like to compete, but maybe looking good all the time is higher priority.  Perhaps I can manage both somehow.
    I'd be interested if anyone else has read the article and what they think of it.  Thanks!

ight guys im only flexing my chest in the second pic btw

So i want to loose my "fatty chest" but its not like i dont wanna get bigger...so excluding my diet, for now. Is this workout program good?

Lets get my workout program down first. :)

During the summer ive been doing a Cutting workout
Day1. Chest+Triceps
Day2.Back+Biceps
Day3. Shoulders+legs
Day4.Arms
Day5.Rest
Day6.Chest+triceps
Day7.etc

this is cutting type workout program...and lately ive added 30minutes of cardio after i lifted weights every workout day.

SOOOO thats what im doing NOW.
in a couple weeks when school starts i was gonna do this...
Monday. Arms+some cardio
Tues. Cardio+abs
Wed.Shoulders+legs+some cardio
Thurs.Cardio+abs
Fri.Chest+back+some cardio
rest weekend

its either one or the other...

JMBS

Baseball22

http://www.tmuscle.com/portal_includes/articles/2006/06-154-training.html
Here is a good article. Make sure you read the whole thing. It talks about bulking and cutting. Here is a good excerpt.

BB,
    Thanks for the article.  Very interesting.  All of it seems reasonable.  The stuff about adipose tissue hyperplasia was frightening enough to me to consider whether I want to slow down the bulk at least.  I have put on over 15 lb in 4 months so perhaps that's a bit high.  At the end of August I'll need to decide whether to continue with the status quo or do something different.  The idea of looking great all of the time is really appealing.  Working my a$$ off to look good for a one-day show seems silly.  I'd still like to compete, but maybe looking good all the time is higher priority.  Perhaps I can manage both somehow.
    I'd be interested if anyone else has read the article and what they think of it.  Thanks!

I thought the article was excellent.  Something everyone whose new to this type of thing should read.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

ignore the myspace name
...that shows my stomach AT ITS BEST...
actually it shows my body AT ITS BEST, my chest doesnt even look like that when my nips are soft.
 
im only flexing my abs n maybe my chest a lil

Attached Image(s)

baseball23


 Somebody on the last page said that. It's hard reading all these quotes on here haha. Well the main reason I say you can't gain muscle and lose fat is that everybody who start lifting weight thinks they are going to have this magic body in a month. People tell them you can lose fat and gain muscle. Most figure ok I'll bulk and all these calories will turn to muscle and maybe a little cardio to burn fat. If this worked everybody would be jacked. I told him to cut, which he should do to get his body fat to lower level which he was concerned about. Others were telling him to straight bulk up and he would lose fat and gain muscle.

i think you were probably thinking of me on that, but like RS i was arguing that you can burn fat and gain muscle at the same time. i think it just got so confusing with everyone arguing that each argument got skewed. i still say that he shouldn't do a dedicated cut though. eat at maintenance or just slightly above and up the intensity of the workouts. he will still be able to build muscle and his bf should drop rather quickly. i think a dedicated cut is dumb unless you're at a crazy high bf. even then, when you get down around 15-18 just stick with HIT.

RS,
   Thx!  Assuming I want to do things the "RS" way from this point forward, what would your plan for me be exactly?  Thanks!  :)

CSP

i think you were probably thinking of me on that, but like RS i was arguing that you can burn fat and gain muscle at the same time. i think it just got so confusing with everyone arguing that each argument got skewed. i still say that he shouldn't do a dedicated cut though. eat at maintenance or just slightly above and up the intensity of the workouts. he will still be able to build muscle and his bf should drop rather quickly. i think a dedicated cut is dumb unless you're at a crazy high bf. even then, when you get down around 15-18 just stick with HIT.

 
So you are saying everybody who has ever stepped on a stage is dumb because they are doing a dedicated cut from 12-15%, depending on where they start, down to 5%? Just because you cut doesn't mean you lose muscle and strength if done correctly those will be minimal. The eating slightly over maintenace to burn fat and build muscle is just terrible advice to give. Maintenance is what your body needs to stay the same. Eating over will cause you to gain weight. How can you make sure this is muscle and not fat? Even somebody with a diet and training program dialed in 100% isn't going to make progress from it. A lot of what you guys think you are gaining in muscle too is extra stored glycogen from adding carbs in on the ckd. I guess to each his own. I follow the adivce that is proven to work time and time again and I have never seen anybody fail from it.

baseball23

 
So you are saying everybody who has ever stepped on a stage is dumb because they are doing a dedicated cut from 12-15%, depending on where they start, down to 5%? Just because you cut doesn't mean you lose muscle and strength if done correctly those will be minimal. The eating slightly over maintenace to burn fat and build muscle is just terrible advice to give. Maintenance is what your body needs to stay the same. Eating over will cause you to gain weight. How can you make sure this is muscle and not fat? Even somebody with a diet and training program dialed in 100% isn't going to make progress from it. A lot of what you guys think you are gaining in muscle too is extra stored glycogen from adding carbs in on the ckd. I guess to each his own. I follow the adivce that is proven to work time and time again and I have never seen anybody fail from it.

lol.  stop.  I went from 193 @ 6.7% bf fully glycogen depleted, to 198 @ 5.7% fully glycogen depleted this summer along with mad strength gains.  My carb-loaded weights were 205 and now around 210, so its not glycogen, its muscle.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

lol. stop. I went from 193 @ 6.7% bf fully glycogen depleted, to 198 @ 5.7% fully glycogen depleted this summer along with mad strength gains. My carb-loaded weights were 205 and now around 210, so its not glycogen, its muscle.

 
How long did it take you gain 5lbs of what you say is lean muscle tissue? There is a huge difference between actual lean tissue (muscle) and what comes with it. It is pointless for me even to explain things on here because nobdy listens and just thinks their way is correct and they somehow can defy every scientific study ever done and what is proven to work time and time again.
Even with a ckd you are not losing fat and gaining muscle at the same time. Part of the week is dedicated to fat loss and the other to muscle gain. Again, you can't do both at the same time. You can lose weight part of the week and gain muscle the other part but again you are not doing them both at once.

RollingStone

JMBS


RS,
   Okay now I have 2 questions:  One I asked already but didn't get an answer yet:  Is your method restricted to very lean ectomorphs or does it translates to endo's and meso's as well.
   2nd question:  How much of your sizeable gains do you attribute to your age and high levels of natural testosterone on board?  To boil it down,  How much harder is middle-age 46-year-old guy going to have to work to see gains comparable to college guy (you)?
    I highly doubt if I followed your ways I'd be able to gain 40 pounds of LBM in two years as you have.  Thoughts?  Thx!

1: No its for anyone. (If by method you mean what Im doing now and not the dirty bulking that I did before, which I would only suggest for scrawny young ectos)

2: I gained pretty much all my mass the first year.  This year I barely gained any.  Id say it definatly happened so fast because of my age and it would be waaaaay harder for a 46 year old.  I would suggest you take tribulus and zma to help a little with test though.

RS,
    Thanks!  As each day goes by I become more convinced your way may be the way to go for me and my body.  If you could spare the time could you let me know what you would do if you were me?  Weights/cardio, diet, supplements, weights/bf%s where 'cuts'/'bulks' would take place.  Recall I'm 46, 6'1", 203 lb, you can look in my journal to see body fat in some recent pics (I am pulling my gut in).  I know I'm asking a lot, but I highly value your input.  Feel free to move this conversation over to my journal.  Thanks!  :)

baseball23

lol. stop. I went from 193 @ 6.7% bf fully glycogen depleted, to 198 @ 5.7% fully glycogen depleted this summer along with mad strength gains. My carb-loaded weights were 205 and now around 210, so its not glycogen, its muscle.

 
How long did it take you gain 5lbs of what you say is lean muscle tissue? There is a huge difference between actual lean tissue (muscle) and what comes with it. It is pointless for me even to explain things on here because nobdy listens and just thinks their way is correct and they somehow can defy every scientific study ever done and what is proven to work time and time again.
Even with a ckd you are not losing fat and gaining muscle at the same time. Part of the week is dedicated to fat loss and the other to muscle gain. Again, you can't do both at the same time. You can lose weight part of the week and gain muscle the other part but again you are not doing them both at once.

You are missing the point. The fact of the matter is that while RS was on CKD, he gained muscle and lost fat. Maybe not all at the same time, BUT he still did it. He even said over on page one I believe that "..lose fat during the week and build muscle on the weekends.." You are arguing for no reason.

Next, he said over the summer. Thats about a 3 month period of MORE than 5lb of muscle because of the fact that he went from 12.7lb of fat to 11.8lb of fat. So he actually gained probably 6-7lb in 3 months. RS is also up to the point where he doesn't gain muscle quickly anymore, so putting on that kind of weight on a low carb approach in that time frame is impressive.

I can't remember your motive for arguing in this thread, but I am guessing it has to do with bulking and cutting. In some defense to you, I bulk and cut. Probably not anymore after seeing this thread, but I realize that a lot o proven methods work., and keto is now one of them.

Why don't you post up pictures of yourself and let's compare you to RS and see who should be listening to who.

RS pictures supports his statement that he burned fat while building muscle.

Too many people are putting down the keto anymore saying you needs carbs and blah blah blah they need to just STFU cause results speak louder than science does.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Well I am not here to argue just give my opinion. I'm not one for taking the whole bodybuilding shots because my buddies will flame me big time if they see them. They bust one me enough for reading about the stuff and eating funny at times. If I start posing I'll never hear the end of it. Here are two beach shots from last year I think. Sorry I had to crop some people out.
 
 

Attached Image(s)

It wouldnt really matter if I was a 150 lbs kid with no muscle and you were ronnie coleman, or the other way around.  The fact is that it happened.  Maybe it wasnt documented in a study but I have pictures of progress as time went by and theres no doubt that I did it.  Like I said maybe not at the same time but building muscle some days and burning fat other days.

Both ways work.  You can bulk and cut, or you can take a more steady approach.  I choose the latter.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

ok....so where am i in this whole conversation....?
im at 15.5bf%
and my workout routine is on the other page....you guys just totally skipped over that

on Superpump250 and whey
workout 6 days a week

The routine looks...not very productive, you have kind of a 5 day split thing going on but doing chest and tri's twice a week.

Take some time and read this, as I think your still a little confused about lifting in general:

http://www.geocities.co...pics/Training_Primer.htm

also, I would highly recommend looking into a 3 day full body with primarily compound movements.

Squat/deadlift/bench/OH press/cleans are going to be your bread and butter lifts.

You can perform any program while on a "cut" or deficit. And if its taking its toll on your self esteem or bothers you that muchm simply take a few months to cut the body fat down and see what happens, as there is a good chance it will get rid of it.

ymca


ok....so where am i in this whole conversation....?
im at 15.5bf%
and my workout routine is on the other page....you guys just totally skipped over that

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Regarding your workout routine, I think you'd do better with smoundzous, push/pull/legs, or Stronglifts 5X5.

http://www.discussbodyb...Y-FULL-BODY-m303404.aspx

^ I recommend that one the most though.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

RollingStone


CKD for diet, HST or DC for weights, and HIIT for cardio.

This combination is superior. You cannot go wrong with that right there ^. That comment should end this discussion.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant