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ChrisJHarrington

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I figure this would be a way for me to give back a bit to my fastlane community, since you guys are brilliant with all of your threads, here's a way I can help YOU:

Ask me anything fitness related.

My credentials:
Certified Fitness Trainer
working on my SFN (Specialist in Fitness Nutrition)
I am working with a popular online bodybuilding-prep coach (My goal isn't to bodybuild, moreso fitness modeling)
I run an online fitness coaching business


Bit of a timeline:
14 years old - Learned about bodybuilding, was intrigued, but never got serious. Weighed 95lb
fajd.jpg


17 years old - Started walking to the local gym, got serious and was dedicated
2ntcj9w.jpg


18-19 years old - Really started getting results. Continued my passion. Weighed 165lb. Worked at a gym, helped a lot of people, and also ran my own online fitness coaching, helping friends and such with personalized routines and plans. Became a CFT (Certified Fitness Trainer)
34r8wn6.jpg


21 years old (now) - Still running the online fitness coaching. Working on the SFN. Weigh about 183lb
33lijo2.jpg


Rules of this thread:
Ask questions and I can answer them, but do not ask me for personalized routines or nutrition plans etc. Those things take a lot of time to put together. If you are interested in that, PM me and we can talk further. This thread isn't to be used as a marketing scheme for me to try to get clients, it's just my way of giving back to you all with a bit of my expertise. I can coach you and do personalized routines etc, and if you are interested I ask that you do not post that in this thread and instead PM me. Thanks.
 
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Last edited:

SkuNK_

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Nov 24, 2011
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Hey, I'm bulking right now and just eating everything in my path, the problem is eating to much and feeling sick as well as not having snacks to eat when im commuting or in class. you got any suggestions on the sick feeling and the foods to eat when bulking?
 

MVDH

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I have been bulking for nearly 30 years.. still working on my before photos..

Seriously tho..

Would love your take on intermittent fasting (eat for 6 fast for 18) vs. small meals throughout the day
 

ChasingPaper

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I'm at about 190 right now but waiting till around 210 before I get my certified training license . How hard is it to obtain?
 

ChrisJHarrington

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Hey, I'm bulking right now and just eating everything in my path, the problem is eating to much and feeling sick as well as not having snacks to eat when im commuting or in class. you got any suggestions on the sick feeling and the foods to eat when bulking?

I used to do the same as far as eating everything, and have found that to be not very optimal. Some people can get away with it and not put on any body fat, but I couldn't. I track my protein/fats/carbohydrate intake so I can adjust / manipulate my body composition through science. I weigh measure and log my food intake. That's what's helped me the most. You could be feeling sick from over-eating, from too high fat intake, etc. Could be a number of things. With bulking, focus on enough protein (1 gram per pound of body weight should be fine) and eating enough calories to consistently gain weight. Lean proteins, lots of fruits and vegetables, and good mono/polyunsaturated fat sources. As long as you have a decent balance of that in your diet, you can pretty much eat anything else you want, working off of that as a base.

I have been bulking for nearly 30 years.. still working on my before photos..

Seriously tho..

Would love your take on intermittent fasting (eat for 6 fast for 18) vs. small meals throughout the day

Haha, you'll get there! I'm not a fan of IF. Never tried it. I've seen the results. Not my thing. What's your goal? IF is for cutting, but you're bulking? Like I mentioned above, tracking calories = most optimal... specifically macronutrients. That will help you with bulking or cutting
 

ChrisJHarrington

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I'm at about 190 right now but waiting till around 210 before I get my certified training license . How hard is it to obtain?

It's like one college class, it's actually a joke, which is probably why most trainers have no idea what they're talking about. The certification (in my opinion) is just for legal purposes so you won't get your a$$ sued for practicing without a license. Most of the stuff i've learned has been through research, trial and error, and on my own time aside from the certification courses. Pubmed is a great resource.. which is never touched upon in training certificate programs.
 

ChasingPaper

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It's like one college class, it's actually a joke, which is probably why most trainers have no idea what they're talking about. The certification (in my opinion) is just for legal purposes so you won't get your a$$ sued for practicing without a license. Most of the stuff i've learned has been through research, trial and error, and on my own time aside from the certification courses. Pubmed is a great resource.. which is never touched upon in training certificate programs.
Sweet. I'm knowledgable about lifting and nutrition. Just need the license part. Thanks for answering the question.
 

Charnell

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What's up with that big a$$ spider though? I have this on my TV and puckered up so hard I swallowed some basketball shorts...
 

ChrisJHarrington

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Please tell me the weird pictures are now gone and it's just progress photos?

LOL
 

Charnell

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CosMoen

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Feb 19, 2011
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How are you marketing yourself to get clients for your online coaching business?

Do you make youtube instructional videos? Do you have followers on Instagram? How much are you making through online coaching?
 

ChrisJHarrington

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How are you marketing yourself to get clients for your online coaching business?

Do you make youtube instructional videos? Do you have followers on Instagram? How much are you making through online coaching?

Currently just friends / people I know at the moment. It's been a work in progress, but I'm about to switch gears and hire coaches and scale up larger, turn it more fastlane, you know?
 
G

GuestUser116

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In the year/months that you've achieved top progress, how many times a week did you workout and how long?
 

ChrisJHarrington

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In the year/months that you've achieved top progress, how many times a week did you workout and how long?

Twice a day, roughly 6 days per week for an hour each workout.

That kind of time commitment / progress is only for people who are looking to be at an elite level. For me I have been working on building a fitness-model type physique. You can definitely make very solid progress without doing 2 a days 6x per week, however if you're looking to reach an elite level that's probably the most optimal way to train
 

mars

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Feb 19, 2014
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I'm working on cutting fat. Few questions.

1. Fasted cardio does it really work
2. Carb cycling. I do two day's low, one day high and repeat. Any suggestions on a better way.
3. Best form of cardio to cut weight. 30-45 min Stairmaster or 20 min HITT.
4. Your go to supplements if you use them?
5. If I do 20 min cardio before weight training and 20 min after. Am I doing too much cardio?
 

Kinsey6287

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Nov 2, 2009
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What body are you certified with?

What is your certification #?

What goal types are you FOCUSED on?

These are legitimate questions that will break you apart from the wanna-be trainers who only claim to be certified. Upfront answers to these questions will also bring you clients that don't want to be with a trainer who isn't focused or "like-minded" to their goals.

I'm an ACE accredited trainer... Let me know if you need any help. I'll do anything that I can.
 

ChrisJHarrington

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I'm working on cutting fat. Few questions.

1. Fasted cardio does it really work
2. Carb cycling. I do two day's low, one day high and repeat. Any suggestions on a better way.
3. Best form of cardio to cut weight. 30-45 min Stairmaster or 20 min HITT.
4. Your go to supplements if you use them?
5. If I do 20 min cardio before weight training and 20 min after. Am I doing too much cardio?

1. From my research fasted cardio has no additional benefit than non-fasted cardio
2. If you're cutting, try keeping a caloric deficit 5 or so days per week, and incorporate 1 re-feed on the 6th or 7th day. (Significantly increase carbs)

One of my posts on refeeds:

Dieting tip of the day: REFEEDING

If you are on a low-carb nutrition plan and you aren't refeeding, you are stunting your own progress.

Refeeding is the act of significantly increasing your carbohydrate intake which can help you continue to burn body fat. What are the benefits to refeeding?

1. Increased leptin levels. Leptin is a hormone responsible for regulating the amount of fat stored in the body and is responsible for your metabolism and energy levels.

2. Restoring glycogen levels - If you are eating low carbohydrates, the glycogen in your muscles will be depleted over time and must be restored by consuming carbohydrates.

By restoring your muscle glycogen levels, you will have more energy and strength in your workouts, and you will look fuller due to the glycogen storage.

It is recommended to take 5-6 grams of carbohydrates per lean pound of muscle mass.

The leaner you are, the more often you should refeed. Try incorporating a refeed day into your nutrition plan once every other week and modify accordingly.

3. 20 min HIIT. HIIT is always superior. Even 20 minutes might be too hardcore. Maybe even 10 or 15 minutes..
4. Multi-Vitamin, Fish Oil, Creatine. You won't need much else than that. Maybe an amino-acid supplement while you're cutting.
5. If it's HIIT, yes. Do the cardio after your workout or on a separate day. Slow cardio for a warm up wouldn't hurt, 10 minutes or so pre-workout

What body are you certified with?

What is your certification #?

What goal types are you FOCUSED on?

These are legitimate questions that will break you apart from the wanna-be trainers who only claim to be certified. Upfront answers to these questions will also bring you clients that don't want to be with a trainer who isn't focused or "like-minded" to their goals.

I'm an ACE accredited trainer... Let me know if you need any help. I'll do anything that I can.

Thanks, not sure if these were actual questions or rhetorical. I'm certified through ISSA, currently CFT, about to be SFN. (Certified Fitness Trainer / Specialist in Fitness Nutrition) - My personal goals are fitness model physique. My goals to help people with have always been broad, but now i'm looking into helping with weight loss for overweight people ranging from mid 20s to 50s.. With wannabe trainers claiming to be certified, there are legal statutes put in place to make that illegal. If you're pretending to be a trainer charging people for advice, you can get sued for a lot of money. Look up licensing statutes in your state.

Thanks for the tips
 
G

GuestUser116

Guest
Twice a day, roughly 6 days per week for an hour each workout.

That kind of time commitment / progress is only for people who are looking to be at an elite level. For me I have been working on building a fitness-model type physique. You can definitely make very solid progress without doing 2 a days 6x per week, however if you're looking to reach an elite level that's probably the most optimal way to train
Without steroids that's just overtraining to the max.
 
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ChrisJHarrington

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Without steroids that's just overtraining to the max.

No. I'm sure I could find studies to show it's more effective.

You have to split it up so you aren't doing the same muscle group or same type of exercise every single day.

If you were training heavy (85-95% of your 1 rep max) you'd fry your CNS (Central Nervous System)

If you know how to properly periodize your routines along with solid nutrition and plenty of rest, 2 a days are godly..
 

Phillipbro

Bronze Contributor
Jan 10, 2013
142
112
Ontario
Hey man,
CASE STUDY: well not really.

But here's Travis Jones "Result Based Training" campaign he has taken to the next level. You can kind of model your business off of his I guess. check out resultbasedtraining.com.au

Follow him on facebook too great dude.
 

S&P

Contributor
Nov 11, 2013
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No. I'm sure I could find studies to show it's more effective.

You have to split it up so you aren't doing the same muscle group or same type of exercise every single day.

If you were training heavy (85-95% of your 1 rep max) you'd fry your CNS (Central Nervous System)

If you know how to properly periodize your routines along with solid nutrition and plenty of rest, 2 a days are godly..


This is true, did 4 months of AM/PM training at 6x per week for this cover.

Month 3 experienced some CNS fatigue and needed a 1 week deload (cut total volume in half)

Overall, Chris knows what it takes.


101_Tips_for_Hardcore_Natural_Training.png
 
G

GuestUser116

Guest
This is true, did 4 months of AM/PM training at 6x per week for this cover.

Month 3 experienced some CNS fatigue and needed a 1 week deload (cut total volume in half)

Overall, Chris knows what it takes.


101_Tips_for_Hardcore_Natural_Training.png
I do 6x a week for 1-1.5 hours. But twice a day, that's an overkill.

Maybe your workout ain't so intense. I do supersets and barely rest in between sets.
 

Ninjakid

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Jun 23, 2014
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I'm not going crazy I don't think...
K3X5Pdf.png
All I can think about now is how this spider got there.
Actually, sometimes in the winter I find these exact same giant-a$$ wolf spiders crawling across my floor. I love spiders, but these guys can scare the shit out of me.
I've never thought they would get into the internet.
Gives a whole new meaning to "web crawler"
 

borntodominate

Bronze Contributor
Aug 31, 2014
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No. I'm sure I could find studies to show it's more effective.

You have to split it up so you aren't doing the same muscle group or same type of exercise every single day.

If you were training heavy (85-95% of your 1 rep max) you'd fry your CNS (Central Nervous System)

If you know how to properly periodize your routines along with solid nutrition and plenty of rest, 2 a days are godly..

how about f*ck no
 

ChrisJHarrington

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I do 6x a week for 1-1.5 hours. But twice a day, that's an overkill.

Maybe your workout ain't so intense. I do supersets and barely rest in between sets.

If I understand the way you're training (Like a lot of guys who just pump a million sets and reps with drop sets super sets to failure) then yes, you cannot train like that twice a day, 6 days a week. But you shouldn't be training like that at all (if you are) anyways, it's less optimal.

As a personal trainer, what are the biggest day-to-day challenges you face in your job?

Dealing with people. I feel as if any other profession, it isn't a big deal to try to get a person to buy your product or service or convince them, but when it comes to their lives and calling them on bullshit about their deepest darkest fears, it can be a HUGE challenge. People like to say they're ready to act, but then they don't, which proves they were never ready.. Sometimes being 'ready' just means to take the freaking LEAP and listen to your damn trainer..

how about f*ck no

You do you. If ignoring science is your thing, all the power to you.
 

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