How Can I Get Ultra Ripped

[Mark Cotton]

I would love everyones input on this. Between diet and working out how can I get really really shredded?

Opinions?

[Shadow_of_Evil]

You're kidding, yes?
If you're not then just lower your body fat percentage and build up muscle.
Simple.

[Incredible Bulk]

certified personal trainer....

further proves my understanding that most personal trainers know sod all when it comes to training and nutrition, just mickey mouse gym rats who prance and preach the crap that comes out of their manuals.

Level 2 by any chance? :rolleyes:

/vent

[Shadow_of_Evil]

I was waiting to call him up on it. Wanted to give him a chance to reply ;)

[Incredible Bulk]

nah, shoot from the hip... the guys a troll.

[Mark Cotton]

You guys need to be a little kinder and more open minded than that.

Yes, I'm a personal trainer and I know alot more than sod when it comes to sports nutrition (maybe you should ask?). I'm not a gym rat that prances around spewing crap either (Opening my own 15,000 sq ft facility with plenty of athletes as clients). Nor am I a troll as I have posted enough and have tried to take part in several threads.

I'm just looking for more ideas and input. Lowering body fat and building muscle is really kind of a general response. I thought that puting this question out here on a martial arts forum would give me some new ideas rather than the same old responses I see and discuss on the bodybuilding forums where I participate.

Perhaps my question should've been more comprohensive from the beginning.

[Incredible Bulk]

Yes, I'm a personal trainer and I know alot more than sod when it comes to sports nutrition (maybe you should ask?). I'm not a gym rat that prances around spewing crap either (Opening my own 15,000 sq ft facility with plenty of athletes as clients). Nor am I a troll as I have posted enough and have tried to take part in several threads.

Why are you asking us for advice on how to lose weight when your 'clients' are asking you the same question? What answer do you give them?!
"wait here while i check on the internet...."
Wow, 15,000 sq ft facility with plenty of athletes as clients.... you must be conning them out of their money or they are pretty dumb to take advice off someone who doesnt know how to shed body fat.

Maybe a bit of both? Or just a flat out lie....the jury is out.

I'm just looking for more ideas and input. Lowering body fat and building muscle is really kind of a general response. I thought that puting this question out here on a martial arts forum would give me some new ideas rather than the same old responses I see and discuss on the bodybuilding forums where I participate.

a general response? what are you looking for? a quick fix solution or tablet you can peddle? Looking for fat loss aid/drugs?


Sorry but to me you are either a con artist who doesnt even know the basics of weight loss or a troll.

[Mark Cotton]

Sorry you feel that way. Never mind.

[Incredible Bulk]

You don't do yourself any favours

Link to your website you've put in your profile...

THE PATH TO A LIFE CHANGING EXPERIENCE

Fitness Assessment and Program Planning $100.00

An in-depth assessment of body composition, strength, cardio efficiency, goal setting and exercise program design





Monthly Fitness Program $400.00

This includes 8 training sessions as well as weekly fitness tips to help you outside the gym





Three-Month “Commit to Get Fit” $1,200.00

This program includes the weekly fitness tips and a training journal to help “keep you on point”





Monthly Fitness Check-up $100.00

When you are ready to spend some “on-my-own” time in the gym let us assess your progress to make sure you’re on the right track

Can you see why i am thinking your a con artist?
Asking for tips on fat loss when you charge these prices for offering that info to dumb customers.
You asking for tips here as well.... no offence to MAP but 8/10 of members that frequent the health and fitness are far from the mark on knowing their stuff. Members here are helpful and offer what they can but at your level you shouldnt be asking here.

Mickey Mouse

[Shadow_of_Evil]

Ouch.

[Mark Cotton]

Like I said, I was just looking for another perspective on the subject from martial artists. If you want to continue to attack me based upon a simple question go right ahead. You're doing a great job.

You don't know me at all. You know nothing of me except a question you thought was stupid and that you've decided I'm a con artist.



Like I said, all I wanted was another perspective on the subject I introduced.

[Incredible Bulk]

Like I said, I was just looking for another perspective on the subject from martial artists. If you want to continue to attack me based upon a simple question go right ahead. You're doing a great job.

You don't know me at all. You know nothing of me except a question you thought was stupid and that you've decided I'm a con artist.



Like I said, all I wanted was another perspective on the subject I introduced.

Martial artists are not going to do anything different than anyone else though
Martial arts = exercise so incorporating a sound nutritional plan and your golden.

If anything its the bodybuilders you should stick to talking to, ideally BNBF members due to their stringent drug testing.

I dont know much about you but from what you've offered and displayed on the internet then surely you can understand my stand point?
You charge those prices for a service you cannot provide, or seems you are not qualified to offer advice on.

I wouldnt want my doctor asking on the internet on how to cure a common illness when we all know they should have been taught it in the education to achieve what makes them qualified to hold that position.

I wouldnt want my personal trainer asking for tips on weight loss when the subject is so common in understanding that every trainer should have been taught that in order to achieve what makes them certified.

[Shadow_of_Evil]

You don't know me at all. You know nothing of me except a question you thought was stupid and that you've decided I'm a con artist.

First of all, it's not that we thought it was stupid...we know it is.
Second, there is no other way to get ripped than dropping your body fat percentage and building muscle. If you were a good personal trainer than you would know that.

[Mark Cotton]

As a personal trainer or any career for that matter it is my belief that I have the ability to learn from everyone. I let my "guard down" in an effort to learn more. I couldn't care less how qualified one thinks they are they need to have an open mind. If my ability to put my ego aside troubles you into thinking I'm not qualified then you are certainly misjudging who or what I am or about.

What is listed on my site is very inexpensive here in the states. But, I do much more than that. I have a solid record of prepping bodybuilders for shows. Hopefully, in the next few weeks some of their testimonials will be up on the site.

Just so you know I am a Certified Personal Trainer with the IFA, a member of the International Federation of Sports Medicine and am completing my ISSA Certification Exam.
I am the Zone Commissioner for the WBBG (an old organization being rebuilt)
Bodybuilding Judge for the OCB (Orgainization of Competitive Bodybuilding),
NGA (National Gym Association), and the PDI (Pro Division Inc-Pro Bodybuilding Federation). I was an NPC judge, but resigned due to the resistance I received in implementing drug testing for the athletes. I contribute as an expert to several bodybuilding boards such as milossarcev.com, musclemayhem.com and femuscle.org.

I just wanted to put it out there and let you know that I am not trolling or acting like some kind of a dumb ass. I'm looking for ideas outside of the box. Do you watch MMA? Some of those guys are ripped! I mean ripped!!

Any ideas? Tuna and soy milk shakes three times a day in addition to training? That kind of outside the box.

Now can we please have a good discussion? That's all I'm looking for.

Peace.

[Incredible Bulk]

i see your on musclemayhem.com

to be posting about going back into competing, offering services to clients and also working so close with bodybuilders/athletes i thought it would be a no-brainer for you.
Bodybuilders have to get down to a lean 5-6% bf for competitions, usually in a 12-16 week window depending on wether it is assisted or not.

carb cycling is something you should know of, many friends of mine stick by it on cuts.

[Mark Cotton]

It is a no-brainer. But, alot of the time the status quo doesn't work for some clients due to life style restrictions, such as jobs and family life. I had a client that I trained and dieted. He lost 80 pounds in 24 weeks and won a show. I had him carb cycle.

Carb cycling is excellent, but for whatever reason the guy I have in mind doesn't react well to it (as well as other techniques). I even sent him for a blood profile and everything was fine. Unless he is eating like a mad man and lying to me.

I thought there might be some ideas out there that aren't popping into my head.

[wynnema]

I'm just looking for more ideas and input. Lowering body fat and building muscle is really kind of a general response. I thought that puting this question out here on a martial arts forum would give me some new ideas rather than the same old responses I see and discuss on the bodybuilding forums where I participate.

what did you expect some secret martial art code to getting ultra ripped.

Also what made you think the majority of MA give a (Language!) about getting ultra ripped. Its not really the reason one takes up a MA.

Call me cynical but I reckon you are indirectly trying to get work for your business thats why you are getting flamed.

[Incredible Bulk]

what works for joe doesnt always mean it will work for bob.

What other methods have you put him on? Rather than others and myself picking away at things that you have probably already done.

[Incredible Bulk]

Call me cynical but I reckon you are indirectly trying to get work for your business thats why you are getting flamed.

my first thoughts as well....

[TheCount]

How to get uber ripped? Why the heck would you want to? It is technically unhealthy. It provides no benefit for anything bar bodybuilding and as a trainer I would expect you to know this already.

[Rhea]

certified personal trainer....

further proves my understanding that most personal trainers know sod all when it comes to training and nutrition, just mickey mouse gym rats who prance and preach the crap that comes out of their manuals.

Level 2 by any chance? :rolleyes:

/vent


I might just take offence at that. I am not a gym rat who know nothing about nutrition.
Admittedly the courses can be geared towards people pansying around women who think a gym membership will get them fit without trying, but there's plenty there for people who want to really help with proper training.
Alright, so I'm not the best, and I'm going to get nasty comments for this, but I know that I'm not like you describe.
And FYI, level two is not as bad as people think. There are good basics in there.

Now I've said my bit, back to topic.

[Mark Cotton]

Honestly I don't need to go on here looking for work. No offense...I'm looking for ideas that haven't occured to me.

I have had this guy carb cycle, low carb, no carb, combined all 3...I have even incorporated cardio while carb depleting in order to get rid of excess glycogen stores before carbing up!

He must be breaking his diet behind my back.

I'm looking for an ultra ripped look because he needs to be in tip top shape. It's not ongoing...

[Liffguard]

Bodybuilding Judge for the OCB (Orgainization of Competitive Bodybuilding)

You're a bodybuilding judge (and therefore, I assume, supposedly somewhat involved in the sport of bodybuilding) and you don't know how to lose fat and gain muscle?

*sigh*

Lift weights. Heavy weights. In a compound manner. Deadlifts, squats, overhead squats, cleans etc.

Eat a lot. Eat healthy. Lots of lean protein. Complex carbs, not simple carbs. Lots of fruit and veg (veg is better for fat loss).

Lots of high-intensity cardio. Sprints are good, as is sparring.

[Lily]

If you're just going to attack Mark without asking him to clarify his original post then some of you really shouldn't bother posting in this thread. Let's be a little more helpful.

Well if its related to a client maybe you should get him to keep a food log for a week and also question whether he's including everything in it as a start.

[Emil]

Mark never said he didn't know how to lose fat etc, only that he was looking for other ideas. You're all flaming hi, for no reason - you are just seeing what you want to see.

[Suhosthe]

what did you expect some secret martial art code to getting ultra ripped.

There isn't one? OMG! I've so been lied to! I was told that all would be revealed to me when I paid £600 for my polka dot belt!

Curses!

Well if its related to a client maybe you should get him to keep a food log for a week and also question whether he's including everything in it as a start.

Yes, yes, yes! I'm a great advocate of food logs. Most people don't realise what they eat at all. Seeing it all written down can be a shock. Useful for repeat-diet-breakers is also writing down how they feel when they eat stuff. A lot of folks don't think about why they eat and whether they're hungry or not.

[hapkidofighter]

kettlebells!

[Cuchulain82]

Lift something heavy. Do it often. Do it until you want to puke. Then go eat chicken and get 9-10 hours sleep. Lather, rinse, repeat. In a year... well, you might be ripped. In fact, if you're looking for an alternative to bbing workouts, check out crossfit (http://www.crossfit.com) or gymjones (http://www.gymjones.com), google Dan John, visit T-Nation, or read any of the book posted in McG's guide (http://www.martialartsplanet.com/forums/showthread.php?t=40033) (stickied at the top of the forum, btw). I've posted two workouts here in the past few weeks- the 300 (http://www.martialartsplanet.com/forums/showthread.php?t=66552) and Sparrow's dozens (http://www.martialartsplanet.com/forums/showthread.php?t=66183). If you can get through either of them I'd be impressed.

Next time ask a better question.

[Davey Bones]

Honestly I don't need to go on here looking for work. No offense...I'm looking for ideas that haven't occured to me.

I have had this guy carb cycle, low carb, no carb, combined all 3...I have even incorporated cardio while carb depleting in order to get rid of excess glycogen stores before carbing up!

He must be breaking his diet behind my back.


For those of us who have actually *read* this...

I suspect you're correct and that he's breaking diet behind your back. I'm with Lily, force him to do a food log, and make sure he understands the consequences of lying about it. And hold him to said consequences. I'm not sure there is much else you can do.

[Hapuka]

I would love everyones input on this. Between diet and working out how can I get really really shredded?

Opinions?

Running is good for losing body fat around the tummy, thighs and hips.
I'm doing reverse crunches, normal crunches and side crunches at home.
I'm not the She-Hulk with the six pack but my stomach is pretty hard.
Simple basic exercises are the way to go.
Remember to eat a good balanced diet of complex carbs, protein, fruit and veges that kind of stuff. Don't focus 100% on protein (makes your body lose to much water)

Heres a site I like to go to; http://www.bodybuilding.com/

[Mark Cotton]

Thanks to you guys for focusing on what I was really saying. I have never been so frustrated with a client. He keeps a food log and measures everything. I bust his ass in the gym. One of you did hit it on the head...300. The workout is brutal escpecially with my own tweaking.

The problem in that being lean starts in the kitchen not in the gym.

If he isn't cheating....and he says he is not I must be missing something.

Or perhaps I should put him on an off the wall extreme diet with split session high intensity cardio?

[Apotheosis]

What do you mean by "off the wall extreme diet"?

Sounds unhealthy...

[Hapuka]

Um I was just wondering what sort of diet is your client on at the moment?
Can you give us an example please?

[Mark Cotton]

I'd be happy to post the diet. Let me give you some background first. He is 20 years old. He is an athlete and in preparing for MMA. To be fair I shouldn't feel terrible and degrade and doubt myself so much. He has lost 50 pounds and has done well, but his weight loss has stopped. Right now he is 6'1" and 265, but he needs to be no more than 215.

At present we are following this protocol:

Meal 1 70 Pro 80 Carb (This is following training at 6 am
Meal 2 70/60
Meal 3 70/50
Meal 4 60/40
Meal 5 80/30
Meal 6 90

Lean proteins only and low glycemic carbs except for after training when dextrose is used in combination with whey, glutamine and creatine. Prior to training BCAA's are ingested with NO Explode.

[Hapuka]

Your clients body could be carving carbs.
How many complex carbs does he eat at every meal?

[Mark Cotton]

Meal 1 70 Pro 80 Carb (This is following training at 6 am)
Meal 2 70/60
Meal 3 70/50
Meal 4 60/40
Meal 5 80/30
Meal 6 90


The bolded are the carbs and the normal fonts are the proteins.

[Gary]

Meal 1 70 Pro 80 Carb (This is following training at 6 am)
Meal 2 70/60
Meal 3 70/50
Meal 4 60/40
Meal 5 80/30
Meal 6 90


The bolded are the carbs and the normal fonts are the proteins.
Is this a very low fat diet or have you just not included them in that breakdown?

edit: If this is a VLFat diet, how long have you been following this?

[Mark Cotton]

It is very low fat and no they are not included in the totals. I have him put some olive oil on his salad and he is certainly welcomed to eat salmon as a protein source. Other than that his fat comes from Omega 3 sups---20,000 mgs a day and a teaspoon of natty peanut butter to help his craving, but no more than 2 a week.

[Gary]

It is very low fat and no they are not included in the totals. I have him put some olive oil on his salad and he is certainly welcomed to eat salmon as a protein source. Other than that his fat comes from Omega 3 sups---20,000 mgs a day and a teaspoon of natty peanut butter to help his craving, but no more than 2 a week.
How long has he been on this? It could be that his fat intake has been low for too long and this is affecting his hormone production.

[TheCount]

How long has he been on this? It could be that his fat intake has been low for too long and this is affecting his hormone production.

I was thinking this. If you try to starve your client too much his body will just start processing everything into fat reserves etc. thus meaning he doesn't loose weight.

[Gary]

I was thinking this. If you try to starve your client too much his body will just start processing everything into fat reserves etc. thus meaning he doesn't loose weight.
Exactly, very low fat weight loss strategies don't work long term. If he lost 50lbs so far I would say there's a good chance his test levels are pretty low right now.

[wazzabi]

what %body fat is he at this point? if it's 20% and above, then sure, continue the weight loss. but if it's less than that, he should keep his weight and fight at the heavyweight class. i'm guessing that you want him to be around 215 so he can cut down to fight at 205 as a light heavyweight. since he's already got this amount of size, it would make him a force at the heavyweight class. is he afraid of the guys that fight above 205, or are there no openings for that weight class in the league he's trying out for?

there are tons of heavyweight fighters that carry a bit of "padding" with them, like Fedor, Tim Sylvia, Josh Barnette, Mark Hunt, all of which are very athletic, and are at the top of the division. there's no need to be "shredded" in order to succeed as a professional fighter.

[Cuchulain82]

That fat % seems way too low to me too. If your client isn't getting enough fat, his body will decrease metabolism to store what is left.

Also, I've found that fat makes me feel full. A friend of mine swore by taking a teaspoon of olive oil straight before every meal- that way it hit his stomach and he felt full, so he wasn't as prone to over eating or getting cravings.

there are tons of heavyweight fighters that carry a bit of "padding" with them, like Fedor, Tim Sylvia, Josh Barnette, Mark Hunt, all of which are very athletic, and are at the top of the division. there's no need to be "shredded" in order to succeed as a professional fighter.
I concur. Look at the last Ortiz v. Shamrock fight. Shamrock looked better- Ortiz looked a little flabby even- but Shamrock got his teeth handed to him in a bag by the end of the night.

[Gary]

I've seen that idea before, taking tablespoons of oil before a meal, although the reasons given for weight loss were a little different.

http://en.wikipedia.org/wiki/Shangrila_Diet

[Ad McG]

Add some butter and a little more olive oil and see how that works out.

[TheCount]

Out of interest how tall is your client? What sort of build are they. If they are any more than about 6'1 I wouldn't say you are going to get them much slimmer.

[Mark Cotton]

He is 6'1''. Right now his bodyfat is 35% . The diet has been in place for 4 months so it is time to change it. I think I'll rotate the one we started with and this one after I tweak it, if I need to, based upon how he reacts. I think this may be just what he needs. He was very obese, but surprisingly athletic and agile. He's lucky.

I'm changing the diet on Tuesday. He has the holiday weekend to cheat like a madman and then Tuesday back to work.

Again, I will break down the Proteins and carbs. This is based on 6 meals a day every three hours give or take based upon his schedule.

Day 1: 400 Protein 400 Carbs
Day 2: 400 Protein 200 Carbs
Day 3: 400 Protein 100 Carbs
Day 4: 400 Protein 50 Carbs
Day 5: 400 Protein 50 Carbs
Start cycle again.

We are only going to take in all carbs prior to 3pm and/or post workout. No more red meat and 2/3rds of the protein source must be salmon. Cardio is being increased to 1 hour in the AM prior to our training and another hour at late pm (7-9pm).

[Keikai]

He is 6'1''. Right now his bodyfat is 35% . The diet has been in place for 4 months so it is time to change it. I think I'll rotate the one we started with and this one after I tweak it, if I need to, based upon how he reacts. I think this may be just what he needs. He was very obese, but surprisingly athletic and agile. He's lucky.

I'm changing the diet on Tuesday. He has the holiday weekend to cheat like a madman and then Tuesday back to work..


If he needs you to spoon feed him diet requirements then he really does deserve to be fat, what are you charging him?

Earlier you said he was athletic??? :confused:

with bodyfat over 35% right now, how big was he 4 months ago then?

Is it me or does this whole thread sound dodgy?

[Keikai]

I'm looking for an ultra ripped look because he needs to be in tip top shape. It's not ongoing...

for someone 35% bodyfat?? :confused:

isnt the most important thing here to get his weight down to about 15% BF to protect his heart??

Uber ripped at such a massive weight, are you for real?? you are a really bad instructor for even a) letting him think that way b) thinking he can get to that size.

And how come the thread started "how can i get ultra ripped" now "how can i get a client ultra ripped"?