Rusty Jeffers will again be helping Julian to reach his goal in an 8-week Transformation. Progress pictures, workout routines, diet information will be posted on Freedom Fitness page on Facebook.
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Wednesday, November 30, 2011
Friday, September 23, 2011
Rusty Jeffers is helping Anthony Demarzo to Transform in 8 weeks
Rusty Jeffers will be helping Anthony Demarzo to reach his goal in an 8-week Transformation. Progress pictures, workout routines, diet information will be posted on Freedom Fitness page on Facebook.
A total weight loss of 23lbs in 8 Weeks. Congratulations!! What a success!!
Thursday, February 24, 2011
Rusty Jeffers - "I train and eat pretty good, why don't I grow??"
Rusty Jeffers said he got tons of email asking the same question - "I train and eat pretty good, why don't I grow??". Rusty answered that question on his forum:
"Okay,
I know I normally reserve this stuff for the members only area but the main thing I get and I get this daily...is .....ready for this one???
I train and eat pretty good, why don't I grow??
This is very easy for me to figure out... If you are truly training your ass off and I'm sure you think you are...and maybe you are...but 90% of what everybodys problem is not eating correctly to actually BUILD LEAN MUSCLE TISSUE. If you are, this is your typical nutritional day. and I mean IF, so read on..
If you are eating every 2 to 3 hours and there is at least 30 gms of protein in it..
If you get red meat in at least once a day and the rest is chicken, egg whites or protein drinks. (protein drinks are used as a supplement, not a meal unless you just can't get that meal in. Drinks are not a SUBSTITUTED FOR MEALS...WITH AN "S" ONE MEAL!
If you are eating fresh veggies daily or even twice if you really want to do it right.
If your carbs come from rice or potatoes or oatmeal
If you don't take in dairy except for maybe a protein shake
If you don't suck down sugar daily
If you eat first thing upon arising unless you are contest dieting.
If you can say you are doing all of the above, its your training. I'll bet you are all scratching your heads saying but I can't get that much in...well, not everyones a pro, or looks exactly like they want to, do they?!!?? If you want it, this is what you're gonna have to do. THere's no easy way around the nutrition stuff. I know people who train great and eat like crap and you can tell. Their skin looks like crap, they have uneven physiques, they have fat stored in awkward places. Unless you do it right ALL the time, it doesn't work does it? In the advanced members area, there are meals/training/advice to get you where you want to go. This is a nutshell for... what are you doing wrong? It's pretty telling when I sit down with someone to do their training program/eating regime. I tell them to fill out a diet log for 1 week and bring it to me with all the bad stuff. It takes me 3 seconds to see what's wrong even if it's pretty good overall. There's always that one thing, or several. It's good to get rid of all the stuff that would hinder your progress by 1 to 3 years out in the open and get you on the right track. If you study the above "if" list, you will get yourself fairly straight today, well, somewhat at least!!
Hope this helps the huge amount of email I get on this subject and yes I am available to help you one on one, either in person or by email. Good luck and remember, this doesn't come easy but when it does, it's easy to enjoy it!!!!"
I know I normally reserve this stuff for the members only area but the main thing I get and I get this daily...is .....ready for this one???
I train and eat pretty good, why don't I grow??
This is very easy for me to figure out... If you are truly training your ass off and I'm sure you think you are...and maybe you are...but 90% of what everybodys problem is not eating correctly to actually BUILD LEAN MUSCLE TISSUE. If you are, this is your typical nutritional day. and I mean IF, so read on..
If you are eating every 2 to 3 hours and there is at least 30 gms of protein in it..
If you get red meat in at least once a day and the rest is chicken, egg whites or protein drinks. (protein drinks are used as a supplement, not a meal unless you just can't get that meal in. Drinks are not a SUBSTITUTED FOR MEALS...WITH AN "S" ONE MEAL!
If you are eating fresh veggies daily or even twice if you really want to do it right.
If your carbs come from rice or potatoes or oatmeal
If you don't take in dairy except for maybe a protein shake
If you don't suck down sugar daily
If you eat first thing upon arising unless you are contest dieting.
If you can say you are doing all of the above, its your training. I'll bet you are all scratching your heads saying but I can't get that much in...well, not everyones a pro, or looks exactly like they want to, do they?!!?? If you want it, this is what you're gonna have to do. THere's no easy way around the nutrition stuff. I know people who train great and eat like crap and you can tell. Their skin looks like crap, they have uneven physiques, they have fat stored in awkward places. Unless you do it right ALL the time, it doesn't work does it? In the advanced members area, there are meals/training/advice to get you where you want to go. This is a nutshell for... what are you doing wrong? It's pretty telling when I sit down with someone to do their training program/eating regime. I tell them to fill out a diet log for 1 week and bring it to me with all the bad stuff. It takes me 3 seconds to see what's wrong even if it's pretty good overall. There's always that one thing, or several. It's good to get rid of all the stuff that would hinder your progress by 1 to 3 years out in the open and get you on the right track. If you study the above "if" list, you will get yourself fairly straight today, well, somewhat at least!!
Hope this helps the huge amount of email I get on this subject and yes I am available to help you one on one, either in person or by email. Good luck and remember, this doesn't come easy but when it does, it's easy to enjoy it!!!!"
Monday, December 20, 2010
Rusty Jeffers - I Eat Almost Every 2 Hours
Rusty said on the forum of Bodybuilding.com about how he spaces his meals:
"I eat almost every 2 hours, at least a protein drink..I'm always hungry!"
"I eat almost every 2 hours, at least a protein drink..I'm always hungry!"
Saturday, October 25, 2008
Rusty Jeffers - Train Hard with Less Cardio, Eat Right and Grow!
Rusty Jeffers answered a question on training and diet on the forum of Bodybuilding.com. Here is the extract:
"Question: I was wanting your advise on diet. I dont make a whole lot now, so I can't buy all the nice diet foods out there. Right now, I'm eating eggs, peanut butter, oatmeat, tuna fish, and ground beef. I drink alot of 2% milk also, probably about a half a gallon a day. The thing is I don't mind working hard in the gym. I love the feeling from it and I want to push myself harder everytime. Everyday, seven days a week I workout two hours a day. I workout for an hour with weights and I do cardio for an hour. Eventually, when I get a better job, I'll be able to get a better diet. Would you say what I got right now is ok?
Rusty's Answer: First you didn't say what your goal was, getting leaner, getting bigger, getting stronger....what?? That's kind of a biggie, everybody thinks along different lines. I will ASSUME you want to get bigger. If you are truly working out for an hour, and are doing cardio for an hour....you CANNOT get bigger, just overtrained and probably aren't getting all that much stronger. Limit your cardio to 4X per week at a half hour a day. Unless you're bodyfat is pretty high or you're getting ready for a show you are going to mess up any progress at all. Next, get RID of the milk. Entirely. Rotten source of protein, no matter what you are reading on the label. Go buy some chicken, eat very little of the peanut butter. MAN...milk, PB, ground beef and worse yet...no chicken??? AND an hour of cardio a day. You are wasting your time. Eat better foods, ie, chicken, flank steak, oatmeal, egg whites, rice, sweet potatoes, lots of VEGGIES, less cardio, less high fat foods like PB/ground beef/milk and if you love to train and are only in the gym an hour, you better be training your ass off. You will see HUGE gains just changing those things. You are definitely going in the wrong direction currently with your choice of foods, but if you just change these things you will be in a better position to build quality muscle and reach some goals. It's not easy, if it was then everyone would look freakin' great."
Rusty's Answer: First you didn't say what your goal was, getting leaner, getting bigger, getting stronger....what?? That's kind of a biggie, everybody thinks along different lines. I will ASSUME you want to get bigger. If you are truly working out for an hour, and are doing cardio for an hour....you CANNOT get bigger, just overtrained and probably aren't getting all that much stronger. Limit your cardio to 4X per week at a half hour a day. Unless you're bodyfat is pretty high or you're getting ready for a show you are going to mess up any progress at all. Next, get RID of the milk. Entirely. Rotten source of protein, no matter what you are reading on the label. Go buy some chicken, eat very little of the peanut butter. MAN...milk, PB, ground beef and worse yet...no chicken??? AND an hour of cardio a day. You are wasting your time. Eat better foods, ie, chicken, flank steak, oatmeal, egg whites, rice, sweet potatoes, lots of VEGGIES, less cardio, less high fat foods like PB/ground beef/milk and if you love to train and are only in the gym an hour, you better be training your ass off. You will see HUGE gains just changing those things. You are definitely going in the wrong direction currently with your choice of foods, but if you just change these things you will be in a better position to build quality muscle and reach some goals. It's not easy, if it was then everyone would look freakin' great."
Thursday, October 09, 2008
Rusty Jeffers - General Advice for Diets/ Cardio
Rusty Jeffers responded to a question about the advice for diets/ cardio on the forum of Bodybuilding.com. Here are the extracts:
"Concerning the questions about pre contest diets/cardio...not an easy thing to do in a forum, it's a huge math problem at the least. I'd have to figure our what you're eating, what/when/how you're ACTUALLY training, etc. There is just so much, if it was easy, everyone would be winning shows and showing up in perfect full shredded condition. A lot of times it's a crap shoot, some people are easier than others to be sure.
A broad answer without writing a frickin' novel would be to diet over a long period of time, make sure you're actually eating at least 1.5 gms per lb of bodyweight daily over 5 to 6 meals a day for at least a year, do cardio at least a few or more times a week after your workout, train heavy and hard, sleep a lot, eat often. It's that simple, but it's not simple to do in actuality is it?? If you don't overdiet when you get ready, you won't lose size. If you don't do enough cardio, you won't get lean. Never do it before your workout, always after. Eat protein after every workout. It's a hit and miss and everyone has to do it several times to get it right. The best advice I ever got was to eat 1 lb of flank steak every a.m. I did it for about a year and put on 15 lbs of solid muscle...then again, I ate right every day, did cardio, slept enough...but I don't get fat or overweight EVER so I know what I gained was muscle. I trained heavy and intensely.
What else can I say, you get what you put in...in this sport, you have to do it over a longggggg time to see results. Eat enough protein to keep your muscle, decrease your carbs slightly and do more cardio...I do 1/2 hour a day and I always look good. That's why I got into this, to look good, not just for 1 day then fat the rest of the year. I could care less if my glutes are shredded on contest day. I'd rather look great every day and symmetrical and full on contest day. My preference."
A broad answer without writing a frickin' novel would be to diet over a long period of time, make sure you're actually eating at least 1.5 gms per lb of bodyweight daily over 5 to 6 meals a day for at least a year, do cardio at least a few or more times a week after your workout, train heavy and hard, sleep a lot, eat often. It's that simple, but it's not simple to do in actuality is it?? If you don't overdiet when you get ready, you won't lose size. If you don't do enough cardio, you won't get lean. Never do it before your workout, always after. Eat protein after every workout. It's a hit and miss and everyone has to do it several times to get it right. The best advice I ever got was to eat 1 lb of flank steak every a.m. I did it for about a year and put on 15 lbs of solid muscle...then again, I ate right every day, did cardio, slept enough...but I don't get fat or overweight EVER so I know what I gained was muscle. I trained heavy and intensely.
What else can I say, you get what you put in...in this sport, you have to do it over a longggggg time to see results. Eat enough protein to keep your muscle, decrease your carbs slightly and do more cardio...I do 1/2 hour a day and I always look good. That's why I got into this, to look good, not just for 1 day then fat the rest of the year. I could care less if my glutes are shredded on contest day. I'd rather look great every day and symmetrical and full on contest day. My preference."
Monday, August 25, 2008
Rusty Jeffers - Hit Each Bodypart Twice a Week, No Same Workout
Rusty Jeffers said "I never have the same workout" on the forum of Bodybuilding.com.
"Please, that is a really really basic type of workout and stop counting your reps, you're killing me, 12??? TRY 15 TO 20!! Remember, no one ever has the same workout, unless they're really new into this, so if you are new, this is great. Don't think pros do the same stuff, I never have the same workout. I guess that comes with experience. I just do what I feel like, with time you'll learn new exercises and branch out from there. Looks good, but yes, you have to hit each bodypart 2X a week. Once isn't enough unless you're doing a Mentzer type workout. Remember it's only probably 40% training, make sure you get enough protein, often enough. If it was all training, everyone would look incredib.e No one pays or learns enough about their diet to really make anything of their training."
"Please, that is a really really basic type of workout and stop counting your reps, you're killing me, 12??? TRY 15 TO 20!! Remember, no one ever has the same workout, unless they're really new into this, so if you are new, this is great. Don't think pros do the same stuff, I never have the same workout. I guess that comes with experience. I just do what I feel like, with time you'll learn new exercises and branch out from there. Looks good, but yes, you have to hit each bodypart 2X a week. Once isn't enough unless you're doing a Mentzer type workout. Remember it's only probably 40% training, make sure you get enough protein, often enough. If it was all training, everyone would look incredib.e No one pays or learns enough about their diet to really make anything of their training."
Tuesday, August 19, 2008
Rusty Jeffers - What to Eat Before and After Training
Rusty Jeffers posted a message to the forum of Bodybuilding.com in response to a question about what to eat before and after training. Here is the extract:
"My normal meal schedule, which should probably be chicken and broccoli and maybe some rice, sometimes just chicken & veggies. Before legs I always include complex carbs.
Nitric Oxide is going to go in better with a slight insulin spike, a small amount of sugars. I still say you're way better off eating regular foods an hour and a half before training. Use the shake AFTER training......."
"My normal meal schedule, which should probably be chicken and broccoli and maybe some rice, sometimes just chicken & veggies. Before legs I always include complex carbs.
Nitric Oxide is going to go in better with a slight insulin spike, a small amount of sugars. I still say you're way better off eating regular foods an hour and a half before training. Use the shake AFTER training......."
Tuesday, July 01, 2008
Rusty Jeffers - Workouts for Chest
Rusty Jeffers posted a message to the forum of Bodybuilding.com in response to a question about workouts for chest:
"......... As far as reps and your chest go, you have to really rep it out. You need to really get a great pump and the only way to do that is large amounts of reps. Go for 15's keep going if you can get to 20 reps, up the weight, do more sets. The only way to know if you are getting enough is if you get a great pump and a great workout. If you are done with chest and could probably do it again, you are wayyyyy off the mark. If you can't lift another weight, you probably exhausted the muscle. Start with a basic move like bench do 4-6 sets, do approx 15-20 reps for the first, then 15 for the second, add weight until your last set you can do only 10...THEN move to flys or other moves. You have to start with a compound movement, then flyes from there. If you have weak shoulders you have to train them to get them strong. No one is born with strong shoulders. You can do dips, just start slow, use your feet to assist you if you truly can't do your bodyweight and keep hammering at it till you can, then add weight if possible, which may or may not be for a while. Women take a longer time to be able to do this, but after about 3-5 months, they can do their own bodyweight for reps, then add a 15 lb dumbbell. So I know you can do it as well, then your chest will respond. Don't do less than 10 reps in anything for a while, keep upping your weight each set till you go down to 10 reps. BEST yet, don't count your reps and just beat yourself up and see how that works. Counting limits people somewhat because they stop when they get to a "number".......... "
And Rusty supplemented in another post that:
"You will grow from the extra stress on the muscle and if you don't eat enough protein you will lose bodyfat BUT you won't necessarily grow near as much, increase your protein intake and eat more often at least 5-6 times a day. Each meal has protein BTW you WILL grow. Stay away from the damn cables, use free weights. You will NOT grow from cables."
"......... As far as reps and your chest go, you have to really rep it out. You need to really get a great pump and the only way to do that is large amounts of reps. Go for 15's keep going if you can get to 20 reps, up the weight, do more sets. The only way to know if you are getting enough is if you get a great pump and a great workout. If you are done with chest and could probably do it again, you are wayyyyy off the mark. If you can't lift another weight, you probably exhausted the muscle. Start with a basic move like bench do 4-6 sets, do approx 15-20 reps for the first, then 15 for the second, add weight until your last set you can do only 10...THEN move to flys or other moves. You have to start with a compound movement, then flyes from there. If you have weak shoulders you have to train them to get them strong. No one is born with strong shoulders. You can do dips, just start slow, use your feet to assist you if you truly can't do your bodyweight and keep hammering at it till you can, then add weight if possible, which may or may not be for a while. Women take a longer time to be able to do this, but after about 3-5 months, they can do their own bodyweight for reps, then add a 15 lb dumbbell. So I know you can do it as well, then your chest will respond. Don't do less than 10 reps in anything for a while, keep upping your weight each set till you go down to 10 reps. BEST yet, don't count your reps and just beat yourself up and see how that works. Counting limits people somewhat because they stop when they get to a "number".......... "
And Rusty supplemented in another post that:
"You will grow from the extra stress on the muscle and if you don't eat enough protein you will lose bodyfat BUT you won't necessarily grow near as much, increase your protein intake and eat more often at least 5-6 times a day. Each meal has protein BTW you WILL grow. Stay away from the damn cables, use free weights. You will NOT grow from cables."
Tuesday, June 10, 2008
Rusty Jeffers - Eat Clean, Train and Sleep
Rusty Jeffers posted a message to the forum (Bodybuilding.com) that "bulking diet and then diet" is no good to your skin and appearance:
"You have to expect to lose some strength when you diet, you can't just balloon up and then start dieting and not expect a loss in strength. You should never be on a "bulking" diet, you should always just eat right and you'll always look good and keep making improvements. The chowing down, the starving doesn't do you, your skin or your appearance any good....why do people keep doing this?? Look, eat clean, eat at least 1.5 to 2 gms protein per lb of bodyweight, eat every 2.5 hours, train your ass off, get plenty of sleep. There are NO secrets, do that and see how much better you look and feel...of course that will take about a year to really understand this concept, and if you're like most of my clients, I'm sure you don't want to wait that long right? Those who do, reap the benefits!!!"
"You have to expect to lose some strength when you diet, you can't just balloon up and then start dieting and not expect a loss in strength. You should never be on a "bulking" diet, you should always just eat right and you'll always look good and keep making improvements. The chowing down, the starving doesn't do you, your skin or your appearance any good....why do people keep doing this?? Look, eat clean, eat at least 1.5 to 2 gms protein per lb of bodyweight, eat every 2.5 hours, train your ass off, get plenty of sleep. There are NO secrets, do that and see how much better you look and feel...of course that will take about a year to really understand this concept, and if you're like most of my clients, I'm sure you don't want to wait that long right? Those who do, reap the benefits!!!"
Rusty Jeffers - Eat Right and Get Your Basics Covered
Rusty posted a message on the forum (Bodybuilding.com) that eating right together with supplements is his only choice to get result:
"I use creatine once in a while, but I don't depend on them all that much, get your basics covered, eat right and the supps you have to figure out what works for you and spend a lot of $$$ to weed out the crap!"
Saturday, May 31, 2008
Rusty Jeffers - Diet and Supplements
Rusty Jeffers posted a very detail information of his diet and supplements to the forum of Bodybuilding.com. Wow! Quite a loooong list:
"I always eat pretty clean..I am starting to start slightly edging into my diet now..approx. 3,000 calories, 420 gms protein and 240 carbs and 30 fat...approximately....what I wrote down today, just starting to think about getting into it.. I eat egg whites a couple times a day, chicken a couple times, a protein drink and some red meat, usually flank steak. Keeps me strong, that's fo sure.
Supplements?? Lets see,... I usually do 1,000 mg vitamin C per day Calcium Citrate 3 per day, Chromium GTF 200 mcgs daily, B complex 100, 1 immediately after a workout, Zinc, 50 mg immediately after a workout, Flax oil 1,000 mg 2 in the am 2 in the pm, Fish oil 1000mg, 2 with my last meal, vitamin E 1,000 mg 1 with last meal, 5 HTP 100 mg 1 with last meal, melatonin 3 mg, 1 with last meal, and L-Glutamine 5,000 mg with last meal, and when I wake up in the middle of the night I have an Argenine/Ornithine complex (500 arg, 250 mg ornithine) and of course a John Scott Brand Multivitamin/Mineral!
How's that for ya?"
Can I do the same??!!
"I always eat pretty clean..I am starting to start slightly edging into my diet now..approx. 3,000 calories, 420 gms protein and 240 carbs and 30 fat...approximately....what I wrote down today, just starting to think about getting into it.. I eat egg whites a couple times a day, chicken a couple times, a protein drink and some red meat, usually flank steak. Keeps me strong, that's fo sure.
Supplements?? Lets see,... I usually do 1,000 mg vitamin C per day Calcium Citrate 3 per day, Chromium GTF 200 mcgs daily, B complex 100, 1 immediately after a workout, Zinc, 50 mg immediately after a workout, Flax oil 1,000 mg 2 in the am 2 in the pm, Fish oil 1000mg, 2 with my last meal, vitamin E 1,000 mg 1 with last meal, 5 HTP 100 mg 1 with last meal, melatonin 3 mg, 1 with last meal, and L-Glutamine 5,000 mg with last meal, and when I wake up in the middle of the night I have an Argenine/Ornithine complex (500 arg, 250 mg ornithine) and of course a John Scott Brand Multivitamin/Mineral!
How's that for ya?"
Can I do the same??!!
Monday, April 28, 2008
Rusty Jeffers - Suggestion on Veggies and Meats
Rusty Jeffers made a suggestion to a question about veggies and meats on the forum of Bodybuilding.com. Here is the full message:
"I saute most of my veggies with Pam and some fresh herbs like rosemary. I like to cook but lately my wife has been doing most of it. Lazy I guess! I use just about anything, zucchini, yellow squash, bell peppers, garlic, sea salt, chop them all in big pieces, put them in tin foil with a little almond oil and put them on the grill for about 5 minutes. put it over your protein food that meal or over rice. Not bad, even if you're not dieting. On my website I have a members only area, $10 a month, and I have several recipes, workouts and stuff on there you might want to check that out if you need more recipes.
Rusty"
Rusty"
Saturday, April 26, 2008
Rusty Jeffers - Bulking Up and Cutting Down with Quality Muscle
Rusty Jeffers posted his thought about "Bulking up and Cutting Down" on the forum of Bodybuilding.com. Here is the extract of his theory:
"................Getting a little heavier can boost your strength but there is a law of diminishing returns there, you may wantto keep an eye on your fat percentage and not let it get above 15%. It has been proven you gain muscle better between 10 and 15% bodyfat. Bulking up and cutting down has its merits, bodybuilders have been doing it for years...but how much bulking up is necessary?? You don't want to stretch out your skin and cause other health issues by becoming too heavy. It makes more sense to just gain quality muscle rather than just pack on fat.
How to go about doing this?? Check your bodyfat weekly."
"................Getting a little heavier can boost your strength but there is a law of diminishing returns there, you may wantto keep an eye on your fat percentage and not let it get above 15%. It has been proven you gain muscle better between 10 and 15% bodyfat. Bulking up and cutting down has its merits, bodybuilders have been doing it for years...but how much bulking up is necessary?? You don't want to stretch out your skin and cause other health issues by becoming too heavy. It makes more sense to just gain quality muscle rather than just pack on fat.
How to go about doing this?? Check your bodyfat weekly."
Sunday, April 13, 2008
Rusty Jeffers - Eats fresh and never freezes anything!!
Rusty posted a message on the forum of Bodybuilding.com that he eats as fresh as possible and never freezes anything!!:
"I shop at least 3 times a week easy and don't buy as much as you'd think. I like my stuff as fresh as it can be so I buy only what I need for a couple of days. I don't freeze anything.... ever! (I buy most of my meats at Costco, the grocery stores don't have as quality of beef) A friend who is in the gourmet food business buys large quantities of meat direct from a place that is the best of the best so to say, and he brings stuff over once in a while. But I probably only spend about $75 each time. It's only meat, veggies, fruits, eggs, rice, chicken, ......ice cream...."
Well I think the ice cream will surely melt unless he eats them all before he gets home!! So what are inside his freezer??
"I shop at least 3 times a week easy and don't buy as much as you'd think. I like my stuff as fresh as it can be so I buy only what I need for a couple of days. I don't freeze anything.... ever! (I buy most of my meats at Costco, the grocery stores don't have as quality of beef) A friend who is in the gourmet food business buys large quantities of meat direct from a place that is the best of the best so to say, and he brings stuff over once in a while. But I probably only spend about $75 each time. It's only meat, veggies, fruits, eggs, rice, chicken, ......ice cream...."
Well I think the ice cream will surely melt unless he eats them all before he gets home!! So what are inside his freezer??
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