Personal training log

[jJjburton]

So I am going to be training a friend of mine, I am very close to getting my personal training certifications and I am basically majored in exercise science. ( I have 3 classes left, which are 300-400 level classes.

He wants to get in shape and live healthy productive life. The TRT I recommended. Which his doctor agreed that he really needed it, since his test levels were low. He has reported higher energy levels and a calmness in his demeoner at work, since being on the patch.

I will be showing him proper form and technique as well as training and lifting habit. I also am putting him on a diet, which consists of 150 protein, 200 or less carbs, and about 100 fats. He eats very healthy already. I am going to up his protein as time goes on. But Diet will be chicken, Sandwich meats, Eggs, Steak. Which is what he already eats. also smoothies and veggies.

He just started the androderm patch and his testosterone went from 250 to 650, and that was only 2 weeks after starting the patch. I got him to get 2 pre trt bloods and 2 post trt bloods. Everything is good to go on those. Everything is in range.

Stats
55 yrs old
Low T- started TRT now and has higher levels Test
Hasn't lifted in 20 years
5 foot 8
weight 180
30 percent bf ??????? Lets just say he does not have a 6 pack and has a little extra. lol
I can also post progress pics but not right now.

He will be lifting 4 days a week to start and walk 2 days a week.

He knows I am writing this.

Its going to be a light workout in the begginning and work his way up as time progresses. He should see great gains in the beginning from just working out and now that his test level has quadrupled or tripled it would be much easier for him to see results. We will see how this goes and I hope I learn, you learn, and he learns from this experience.

 

[jJjburton]

O yea, he is one week into this training.

 

[jJjburton]

Yesterday he did chest back and arms.

5 sets with 8-15 reps.

Upper Body----
Chest bench
Lat pulldowns
Bicep curls and 1 set of hammer.

Today he did
Lower body----
Leg extensions
Hammy curls
Shoulder overhead press machine.

He will be doing an upper body lower body split.Hitting each muscle 2x's a week.

 

[jJjburton]

He takes his patch off every morning and puts a new one on... Hes wondering if he keeps the first one on longer will he get more Test from it? So he will have 2 on for half a day, instead of one. But your suppose to change it 24 hrs, he wants to keep one on for an exrtra 12 hrs while putting the other one on also.

I told him to just take one at a time and do it the right way.

He is taking today off. Hes going to do a 2 day on 1 day off split. With an upper body then lower body day. Then off. REPEAT

 

[Marcus]

If he's trying to cut some of that fat, raise protein, lower fat, and lower carbs... at that BF, I'm willing to bet it's his choice of carbs and excess of calories that's doing that to him.

200 protein
80 carbs
65 fat
Puts him right around 1,700 per day (TDEE 2,200), so he's looking at 1 pound per week weight loss. That ratio works well for me and it doesn't cut ridiculous amounts of carbs or fat out, so psychologically (at least for me), it's a little easier

 

[jJjburton]

If he's trying to cut some of that fat, raise protein, lower fat, and lower carbs... at that BF, I'm willing to bet it's his choice of carbs and excess of calories that's doing that to him.

200 protein
80 carbs
65 fat
Puts him right around 1,700 per day (TDEE 2,200), so he's looking at 1 pound per week weight loss. That ratio works well for me and it doesn't cut ridiculous amounts of carbs or fat out, so psychologically (at least for me), it's a little easier

The thing is he has a huge cup of coffe in the morning idk how many carbs that is but I would imagine alot.

Yes but i agree that he needs to do this macro ratio. But not yet, he just started. got to start slow so no burn out.

 

[Marcus]

The thing is he has a huge cup of coffe in the morning idk how many carbs that is but I would imagine alot.

Yes but i agree that he needs to do this macro ratio. But not yet, he just started. got to start slow so no burn out.

Black coffee has nearly 0 calories. Does he put cream and/or sugar?

 

[jJjburton]

Black coffee has nearly 0 calories. Does he put cream and/or sugar?

no

 

[Marcus]

no

Black coffee has like 5 calories a cup if I remember correct, insignificant IMO

 

[c_natty]

If he's trying to cut some of that fat, raise protein, lower fat, and lower carbs... at that BF, I'm willing to bet it's his choice of carbs and excess of calories that's doing that to him.

200 protein
80 carbs
65 fat
Puts him right around 1,700 per day (TDEE 2,200), so he's looking at 1 pound per week weight loss. That ratio works well for me and it doesn't cut ridiculous amounts of carbs or fat out, so psychologically (at least for me), it's a little easier

That is an obscenely low carbohydrate intake. Say goodbye to your strength and performance. Carbohydrates are muscle sparing, there is no need to bring them that low, he only needs to be in a calorie deficit. Protein can be lowered to 160-180 and fats to 55-60, rest go to carbs.

 

[Marcus]

That is an obscenely low carbohydrate intake. Say goodbye to your strength and performance. Carbohydrates are muscle sparing, there is no need to bring them that low, he only needs to be in a calorie deficit. Protein can be lowered to 160-180 and fats to 55-60, rest go to carbs.

People survive on much lower than that, my intake is right around that right now and my workouts are great cause I time my carbs around them. There is plenty of scientific evidence backing a multitude of different methods in terms of macro ratios. While it may be "obscenely low," he is at 30% BF

Most guys at that kinda bf will tell you that it's the carbs doing it to them, the discipline is hard. I should know, I used to be one

 

[c_natty]

There is plenty of scientific evidence backing a multitude of different methods in terms of macro ratios.

Care to provide any? I'd love to see studies where the bodies primary energy source is unessential for maximum performance.

 

[Marcus]

Care to provide any? I'd love to see studies where the bodies primary energy source is unessential for maximum performance.

Who said anything about maximum performance? He's trying to cut fat and build a little muscle.

And studies are all over, I'm really not going to go digging for you on something commonly found. Good thing about fats is that they can be used for energy too... while a different macro count may work for you, just the same a different one may work for him and me. He could easily carb cycle and get similar benefit

Either way, we may have to agree to disagree on this one. I'm sure there are a lot of people who disagree with me on it. And even in my cut, I have switch up my carbs/fat count on days focused on deadlifts and squats as the primary lift to have that energy. I doubt he is at any of our level though from his stats and training history

 

[Marcus]

I feel stupid for making a statement and not supporting it so here is a link to 23 different studies on what we're referring to:

23 Studies on Low-Carb and Low-Fat Diets - Time to Retire The Fad

Literally it was the first thing that popped up in google. Remember man, he straight up does not train at the level we do and he would easily put on muscle and burn a little fat with some volume training at that BF and his history, as long as he is in a deficit

 

[jJjburton]

This guy went to the gym today. He gave me a call to write this.

He did chest back and arms.

Chesr press 5 sets of 10 reps
LAt pulldown same sets and reps
Bicep curls same


That was it for today. Over the weekend I will be going to the gym with him friday saturday sunday and monday. So tomorrow is going to be legs.

 

[jJjburton]

I trained this guy tonight.

He did chest back and biceps

Chest press 5 sets of 15-25 reps
Back rows 5 sets 15-25 reps last set drop set
Bicep curls 5 sets 15-15 reps

 

[jJjburton]

So he did

Leg extensions 12 sets 8-20 reps
leg hammy curls 12 set 8-20 reps
20 minute incline walk on treadmill heart rate 120 for half the time.

 

[jJjburton]

O yea this guy lost 6 lbs in two weeks so far!!!! He is getting his form down perfectly. He did chest, biceps, and back sunday.

Chest press slight incline.
Rows for back cable.
Bicep curls.

He did 6 sets of each and 8-20 reps as weight allowed. heavier the less weight. Doing a drop set at the end of each workout.
He took yesterday off. He is eating 150 protein, 250 carbs, and 60 fats.

 

[jJjburton]

Yesterday this guy did arms. He is saying his arms are in pain. He hasn't got a pumped like that in a long time. And he was excited about it. I see some slight improvements. Weight loss is 8 lbs. He has increased weight in each lift. Also his form in right on the money which is really important. He put the patch on in the am. Lifting in the PM with me.

So he is looking forward to legs today.

Probably just 10 sets of leg extensions and 10 sets of hammy curls
Also 10 sets of ohs for shoulders.

 

[jJjburton]

So two days ago he did arms.

today he did Chest and Back

2 chest workouts

3 back workouts

5 sets of each workout sometimes 6. Reps 8-25

Ate 130 g protein, 150 carbs all around workout, 60 fats. approx 2500 cals????

ButHe is getting protein shake to increase to body weight at 180.

Test levels 700