Sorry I haven’t been posting on here or making videos. Been going through a rough patch but things are looking up and I will be updating more. So expect to see more of my face! :-p
So I have some ideas for videos, but I wanted to ask all of you if there is anything specific you would like me to touch on? Please let me know!
Anonymous asked: Hello. I'm a ftm who has been on the verge of being anorexic since I was young and I'm really scared of starting to work out and lose weight. But there's one problem, all the fat that I gain always goes straight for my hips and ass and it really bothers me when I try on men's jeans because they never fit. It just makes me really self conscious and I was just wondering if you have any tips for trying to work out but not lose alot of weight? I'm also a vegetarian.
Working out is not all about losing weight. You can begin a routine that will maintain your current weight, if that is your goal.
I would suggest to start a resistance training routine. If you use a moderate amount of weight and do 12-15 repetitions, you can keep your body lean and healthy at the same time.
Also, focus on doing exercises that target your hips and glutes. This way you can tone those muscle and keep unwanted fat off of those areas. You will also want to begin a cardio routine to keep stored fat off of your hips, glutes, and abdomen.
If you combine both resistance training (3-5 days per week) and a moderate (1-3 days per week) cardio routine, you should be able to prevent weight loss and keep your hips and glutes slim.
Also, make sure you are getting plenty of protein in your diet. Sometimes vegetarian diets lack proper nutrients and protein intake. Some great sources for protein include quinoa, whole grains, beans, legumes, tofu, soy, nuts, seeds, dairy products and protein supplements.
Hope that helps brother.
I’m 7.5 months on testosterone.
Someone asked me about my routine, so I’m going to post it. It’s a little more advanced, but if you take the time to follow it, I can guarantee it will add size.
I do 3 days of heavy resistance training, 1 day of cardio, and an unconventional bicep workout to add more size to my biceps.
When I first begin this routine, I start with a moderate amount of weight, and gradually increase the weight each week until I achieve my max weight with 6 reps.
Rest for 90-120 seconds in between sets
Day 1 - Chest and Biceps
Barbell Bench Press 3 sets, 6-8 reps
Cable Standing Fly 3 sets 6-8 reps
Incline Chest Press (plate loaded) 3 sets 6-8 reps
Concentration Curls 3 sets 6-8 reps
High Cable Curls (pulley at eye level) 3 sets 6-8 reps
Low Cable Curls (pulley on bottom pin) 3 sets 6-8 reps
Preacher Curls 3 sets-6-10 reps
Day 2 – Legs, Abs, and Shoulders
Front Squats 3 sets 6-8 reps
Deadlifts 3 sets 6-8 reps
Barbell Push Press 3 sets 6-8 reps
Cable Upright Rows (shoulders) 3 sets 6-8 reps
Dumbbell Lateral Raise (shoulders) 3 sets 6-8 reps
Cable Judo Flip (abs) 3 sets 8-12 reps
Cable Reverse Wood Chops (abs) 3 sets 8-12 reps
Exercise Ball Knee Roll 3 sets of 20
At the end of this routine, I use a resistance band to target bicep growth. I use a 40 pound band and perform 60 reps in 30 seconds. Repeat 3 times. Use a weight that allows you to perform all 60 reps within those 30 seconds.
Day 3 - Back and Triceps
Cable Face Pulls 3 sets 6-8 reps
Lat Pulldown 3 sets 6-8 reps
Dumbbell One Arm Row 3 sets 6-8 reps
Barbell Close Grip Bench Press 3 sets 6-8 reps
Cable w/rope Overhead Triceps Extension 3 sets 6-8 reps
Cable One Arm Triceps Pushdown 3 sets 6-8 reps
At the end of this routine, there are 2 bicep exercises that I do to promote growth. First I do 3 sets of pull-ups. I do unassisted pull-ups, but if need be you can do assisted pull-ups. Perform as many as you can. Then I do 28’s with dumbbells.
28’s. Perform 7 reps of each exercise back to back.
Half way down curls w/ pronated (palm down) grip
Half way up curls w/ neutral (palms facing each other) grip
Full ROM (range of motion) supinated (palms up) grip
7 second midrange isometric hold (any grip you wish)
Watch my demonstration video here
Day 4 – Cardio
I do circuit training (explained here) and exercise using the elliptical for about 20-30 minutes.
With a mass gaining routine, it is important to consume a high amount of calories. I like to include cardio because it prevents me from gaining unwanted fat, keeping my body lean and fit.
Protein intake is extremely important. Consume about 1 gram of protein per pound of body weight each day. It is also important to know your calorie needs (click here for a metabolism calculator). Add 700-1000 calories to your daily caloric needs to gain size. I personally consume about 3000-3300 calories per day. I’m 5’5” and 143 pounds.
I highly recommend getting the JEFIT app. You can see demonstrations of tons of exercises and create your own routines, keeping track of your progress. I keep track of the amount of weight I use for each exercise so that I can continue adding an adequate amount of weight each week.
IF YOU WANT TO GET SERIOUS ABOUT FITNESS, THIS IS WHAT IT TAKES! HARD WORK AND DEDICATION WILL PAY OFF!