One of the “specialties” I am known for as a Singapore Personal Trainer, is that my programs and nutrition plans help “hard gainers” pack on muscular body weight faster than they EVER have in their lives. Besides helping them break the mentality that “I’ll be thin all my life”. One other thing that I, as a coach has to do, is to show them that they need to eat more high quality foods in bigger amounts.

Assuming their digestive tracts are in order (which we look at during their assesment upon signing up at my personal training gym), they should be able to eat and digest a bigger amount of quality nutrients – needed for maximum muscle building. This can be hard because most people have NO IDEA what kinds of quantities and quality of food it takes to build muscles.

Just to give an example, I used one of the free “calorie tracking” websites to log my food intake for a day. I’m not super huge (80+kg) and I’m not trying to put on alot of weight. I am fairly active because I train most days for about an hour, and I am at about 10% body fat at the moment.

Here is a snapshot of what I ate – I did not include the 5-6 servings of veggies and 4-5 servings of veggie drinks which would add maybe another 150 calories.

I am NOT a calorie counting fan, but in this case it should give a skinny person an indication of just how much he needs to eat to gain size! At this amount of food, I’m not even gaining weight! So if you want to gain quality weight you probably need even more food than this.

You see that right – 1.5kg or so of meat, including a pound of steak at lunch + a bunch of other stuff and a cup of cream on my berries. And thats only 3400 calories (including my veggie stuff). So – skinny guys, if you are not eating at least this much, don’t complain about being a hard-gainer… go cook some animals and then we can talk about it!

A Key Element Of Detoxification

As all my personal training and fitness bootcamp clients know, my staff and I can’t stand NOT getting them results. And the MAIN factor that stops committed clients from getting results is toxicity.

That means that if you eat, sleep, exercise and have good habits and STILL don’t get great results, toxicity is probably what is stopping you.

If you are eating prata and cookies, then no detox, no exercise gadget and no personal trainer can help you.

The reason detox is important is that our environment is not as clean as it should be. We have plastics, heavy metals, allergenic food, pesticides, and it is estimated 80,000+ chemicals that are man made and which our body is not designed to handle.

The only effective way to detox plastics (and it helps all other stuff also) is through far infra red saunas. They are touted as “weight loss tools” because they burn up to 600 calories per hour… but I prefer exercise for that! We are using the saunas to get rid of bad stuff so that our bodies can function fully.

Toxins get in the way of our cells producing energy (they reduce the efficiency of mitochondria) – so we feel sluggish, our metabolism drops, the reactions in our body happen slower, we can’t lose weight, burn fat, or gain muscle mass – all because our cells are not as energetic as they should be.

I got only the best brand! “Heavenly Heat” – why? It got the most recommendations by natural medicine doctors and fellow coaches that I respect. It cost’s up to 10X the price of other brands or sauna options… but I think it’s an investment that my personal training, and fitness boot camp clients will appreciate. Nothing but the best stuff for them!

• These saunas keep a relatively low temperature (40-50 deg C – instead of up to 100 deg C in regular saunas) so you don’t run out screaming after 5 mins…
• It uses NO GLUE and NO LAMINATED WOOD – If you use glue or laminated wood, the toxins from their production will get into you while you sit in the heated enclosure. That is NOT what we want during a detox session.
• It uses focused Far Infra Red (FIR) Heaters not “carbon” synthetic ones which spread the power out too much and dilutes the FIR output. This means you get a better heating, sweating and detox effect.
• It has heaters targeting every part of your body ( there are 7 heaters for just 1 person).
• Proper ventilation so the toxic air gets out properly and you don’t need to use the DOOR as a FAN
• Glass door/windows – plastics are poison!
• VERY IMPORTANT - I will provide each person a set of customized anti-oxidants, liver support and detoxification supplements to maximize their sauna time. Without these your body will not be able to effectively remove all the toxins that the sauna stirs up. (This is one of the key value added benefits of doing your detoxification here rather than anywhere else!)

I look forward to using this health and energy boosting method to get our clients even better results!

As a Singapore Personal Trainer, I see people go on “bulking” and “cutting” diets all the time. A few months eating recklessly followed by a few months eating a super low calorie diet. You know what this is? This is a Yo-Yo diet that “healthy lifestyle” people condemn. The best analogy I have heard or read about before is that muscle gain is like building a house. You need workers, bricks, and money to pay the workers. (all credit to whoever came up with this, its very smart)

• Bricks are protein
• Workers are your muscle building processes
• Money for the workers are your energy nutrients like fat and carbs

Too much protein, it gets left around and wasted (stored as fat) No money for workers and they are not motivated and don’t perform much work the problem with bulking diets is they have too much “money” and too many “bricks”.

Even the most motivated workers can only build at a certain maximum speed. So there is no point “overpaying” them or giving them too many bricks. If you do, you will just be tubby! For bricks you need at least 4g/kg of body weight.

Yeah yeah, there are the so called people with “Dr.” before their names that say you don’t need that much. But they are not the ones giving the money back guarantees on their services. I have seen pretty impressive things just by upping protein intake.

Clients gain muscle even when on restricted calorie diets, they burn more fat, they feel better. Yes there are certain metabolic types that don’t need as much protein but you are likely to do alot better with more protein.

For actual workers, you need to have good hormonal levels this is done with hard exercise and solid nutrition as well as good lifestyle habits (no smokin, drinkin and sleeping 3 hour nights). For payment of workers, here is where people make the biggest mistake. They eat too much during bulking periods.

Here is what I recommend to maximize muscle gain and avoid gaining too much fat in the process. I don’t have a fixed number for anybody because we are all different and DON’T DO THIS IS YOU ARE FAT ALREADY! Note: these recommendations are for a fairly large guy of about 80kg weight and fairly lean. Reduce the amounts accordingly for yourself.

• Step 1: Add carbs post-workout. Start with 50g. Check you fat levels for 2 weeks and see if they increase. If so, stop here.
• Step 2: If not, add 25g to breakfast. Check you fat levels for 2 weeks and see if they increase. If so, stop here.
• Step 3: Add 25g more to the post-workout shake. Check you fat levels for 2 weeks and see if they increase. If so, stop here.
• Step 4: Add 25g more to your breakfast. Check you fat levels for 2 weeks and see if they increase. If so, stop here.
• Step 5: Add 25g more to the post-workout meal. Check you fat levels for 2 weeks and see if they increase. If so, stop here.
• Step 6: Add 25g to the meal 60-90 minutes after your post workout shake. Check you fat levels for 2 weeks and see if they increase. If so, stop here.
• From here on, add 25g to meals early in the day (before evening) till you reach the 50g max.

Do not go over 100g for post workout carbs and not more than 50g per meal for other meals. Personally, I’m a fairly carb intolerant guy so for most of the year, I have carbs only post workout. If I do try to gain muscle, I go only till about step 2 or 3… or else I get tubby real quick!

Our personal training programs guide you step by step through your mass gaining phase so that you get lots of muscle and minimal fat gains.