Originally Posted by KCUnited (Post 10658246)

That diet plan in your link calls for fish twice a week minimum. I'd like to add more fish to my diet, but I guess I struggle as to how. What do you Midwest guys do to get your fish intake? Frozen fish? Grill it? Saute?

I'll hit up some salmon from Costco or my butcher every now and again but it gets spendy.

Originally Posted by Omaha (Post 10658221)

My roommate in college was a 24 hr fitness trainer. He took what seemed like a 2 week class and received some sort of certification. Read Lewdog's posts & you'll get better advice. (I'd say free advice, but it doesn't feel free when you have to deal with his shitty personality) Basically, you're right. You'll be paying to learn shit you already know or shit you can learn here.

Originally Posted by Aspengc8 (Post 10658192)

your entire diet is trash my friend.

read simple eating plan article below and lift your ass off. You will see results. :thumb:

http://www.t-nation.com/free_online_...he_simple_diet

If you need a good lifting plan, look up the ones listed in the sticky, or google search for a upper/lower split. That gives you 4 days/week to slam iron, and 3 days to either take off or do some cardio.

Originally Posted by jiveturkey (Post 10658301)

There might be some good trainers at 24 Hour.

I was at my gym for over a year before I picked one. There's a lot of them that look like their just torturing people or purposefully trying to blow out knees (stability ball bull shit). My trainer always seems to be focused on powerlifting and then I found he's a world record holder for his weight class. That closed to the deal.

I spent 3 months in a class he taught 3 nights a week and now I'm on autopilot.

Originally Posted by AndChiefs (Post 10658172)

Has anyone heard anything about the quality of trainers at a 24 hour though? I just don't want to pay for something if they'll basically tell me things I already know.

I know I need to eat better. No one (outside of myself) can make me stop eating crap. Someone can help me optimize what I am eating though.

I also know I can improve my lifting routine. I don't know much about lifting weights and, frankly, I have no idea what a lot of the lifting exercises mentioned in this thread are. I could do research on these moves, ask you guys about them, read a bunch of books/articles and figure it all out. However, if a trainer would help me with this and be able to educate me in person it could be worth the extra money.

Originally Posted by Aspengc8 (Post 10658202)

What are your other lifts like? I'm the same height, but around 35lbs heavier than you. Slowly leaning out, but don't plan to drop much below 215. The strength loss from losing 'extra leverage' is a bitch. :evil:

Originally Posted by KCUnited (Post 10658246)

That diet plan in your link calls for fish twice a week minimum. I'd like to add more fish to my diet, but I guess I struggle as to how. What do you Midwest guys do to get your fish intake? Frozen fish? Grill it? Saute?

I'll hit up some salmon from Costco or my butcher every now and again but it gets spendy.

Originally Posted by AndChiefs (Post 10658172)

Has anyone heard anything about the quality of trainers at a 24 hour though? I just don't want to pay for something if they'll basically tell me things I already know.

I know I need to eat better. No one (outside of myself) can make me stop eating crap. Someone can help me optimize what I am eating though.

I also know I can improve my lifting routine. I don't know much about lifting weights and, frankly, I have no idea what a lot of the lifting exercises mentioned in this thread are. I could do research on these moves, ask you guys about them, read a bunch of books/articles and figure it all out. However, if a trainer would help me with this and be able to educate me in person it could be worth the extra money.

Originally Posted by NewChief (Post 10658320)

In all honesty, dead lift is the only traditional lift I do. For squats, I do weighted pistol squats instead. For bench, I do dumbbell incline (80 lb. dumbbells currently). For military press, I do kettlebell press (24kg kbs currently). For rows, I do renegade rows (60 lb. dumbbells) as well as weighted pullups (10 lb. weights).

My focus is really on staying lean and ripped more than anything, but I'm kind of obsessed with dead lift (because, as one of my buddies said, my body is made for dead lifting).. so I track it fairly closely.

Originally Posted by AndChiefs (Post 10657999)

Eating clean is the hardest part for me. I love salty foods and hate ordering plain chicken or a salad when I go out with friends.

I don't particularly need to lose much weight which is how I justify it (not a good reason I know). What I really want to do is firm up some and lose the last couple inches from my belly. I don't really want to go for size...just lean.

I go to 24 hour fitness to work out. Do you think it's worth paying for a couple training sessions or should I just worry about my diet?

Originally Posted by penguinz (Post 10658395)

Diet... You can lift with shit form and still get ripped if you have a clean diet.

I will never have a six pack because I can't get my wife to stop fixing pasta for dinner all the time and buying tasty shit for the kids that constantly calls my name!

Originally Posted by luv (Post 10658404)

:spock:

Originally Posted by Silock (Post 10658357)

Exrx.net has some great templates and they show you how to do all the exercises.