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Published on 03 Oct 2011 | over 5 years ago

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When I first started working out, I made EVERY mistake a new comer makes. I lifted more weight than I could handle, ate too much food to gain size and listened to people who didn't know what they were talking about.

Lets prevent that. Learn from my mistakes so you can get to your goals FASTER.

Don't Yo Yo With Your Body
Over the last four years I've gone from 145-215 and everything inbetween. I'm a trained professional, so losing fat and gaining it back to put out programs is kinda of ok for me to do, but yo-yoing will wreck your body. Constantly switching from bulking to cutting doesn't give enough time to accomplish EITHER. If you want to gain muscle dedicate at least one solid year of doing so, for losing fat, depending on how much you need to lose it might take twelve weeks to a year. I'm always a much bigger advocate of slow steady gains. In fact, I don't like the idea of a bulk and then cut phase. Instead you should be continuously eating healthy while increasing your exercise capacity. Focus on exercise progress and results will happen.

Don't Train For Pain
I was misguided like the vast majority of people into thinking that pulverizing your body into the ground every single work out is the secret key to growing a great physique. But my shitty results proved otherwise. Just look at any non-steroid using serious lifter, who has made serious gains over time, and you'll find that they always train AT their work out capacity NEVER above it. You need to train intense enough to produce results but not excessive to Train with your brain, not with your ego.

Quality foods still have calories
You know when I gained 80 pounds in a year, you might think it was all booze and burgers, but truth be told, I was just eating 5000 calories of incredibly healthy food usually.

Heres what I would eat

1 Grapefruit
1/2 Cup Uncooked Steel Cut Oats (then Cooked)
2 Cups of Milk
½ Cup Cottage Cheese
= 780

2 Can of Tuna
2 Tablespoon Mayonnaise
4 Slices of Bread
= 780
Post-Work Out
2 Bananas
2 Scoops Protein Powder
= 450

Post-Work Out Meal
2 Scoops Protein Powder
2 Cups of Milk
3 Tablespoons of Peanut Butter
2 tablespoons of Honey
= 1000

1 Serving of Omar's kickass chilli (700-800 calories)
= 800 calories

2 Grilled Chicken Breasts cooked in 3 tablespoons of Olive Oil
= 800 calories

TOTAL= 4600 calories on average

SERIOUSLY. Clearly I ate way too much, remember a tablespoon of almond butter still has 100 calories. If your waistline is expanding, you are eating too much.

Don't Make Your Own Program
No one has all the answers. And a cookie cutter routine made in a magazine for ten million people probably isn't the exact fit for YOU. On the other hand, combining 18 different training routines into a super program isn't the best idea. Exercise is a learning process of what WORKS and what DOESN'T work for you. You need to find methods that produce results.

I'm a cocky asshole because all my methods have been field tested with a ton of training clients, something that most "gurus" can't actually say. Use my training programs and tools to get you on the right path to YOUR body and start getting results. But Shit, sometimes you shouldn't listen to me completely. Are you embarrassed by your puny calves? Then don't listen to my advice about calf training, I don't care about building bodybuilder calves, but maybe you do. This is customization.

In summary, if I could go back to my 18 year old self, I would tell him to
1) Don't cut his hair despite what the ladies might say, long hair gives you power

2) Don't be such a tool in the gym, train hard but not to the point of death, don't yo-yo with your body, get a program that works (don't create your own) and don't shut down buffets.

What advice would YOU give to someone starting out? LET me know below! And make sure guys to subscribe, its completely free, and thats a good enough reason. Oh and get me on the Facebook Page to get all your questions answered.

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