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Thursday, March 21, 2013

How to get BUFF!!!

FROM THE CHRONICLES OF B:

Getting Buff, is about three very basic DIET concepts and one basic TRAINING concept

1) INSULIN SPIKES AND SENSITIVITY
2) PROPER CARBOHYDRATE LOAD (ALONG WITH BALANCE OF ALL OTHER
    NUTRIENTS
3) PROPER WATER INTAKE (TO SHUTTLE BLOOD GLUCOSE TO GLYCOGEN STORES)
4) TO A LESSER EXTENT PROTEIN, MICRONUTRIENTS AND MUSCLE BREAKDOWN

The Greeks (as well as Romans) began to weight train thousands of years ago. Mike Mentzer, Discovered that intensity was the ruling factor, with his famous HIT training. To grow, intensity is everything. The very basic three day training protocol seems to be the most sustainable and best approach, long term and natural. The Adonis Index is the best method to gaining this perfect approach and over all plan, regarding what that aesthetic ratio would look like.

 I recommend the following shopping list for those wishing to put on quality muscle mass. However it is important to realize that even if it is muscle mass that takes someone from the natural set point, it is being over weight, and you will soon return to your former set point. This plan is more for anyone who is under weight from disease, a teen wishing to rise to this set point or someone who has been malnourished and needs to build cells and become more balanced with health. I recommend my others methods THE DIET FOR LIFE, as well as THE MASTELLER PHASIC PEACE DIET be undulated, in with this. With these three methods being used on a regular basis, it is untold how close to perfection, in form, intellect and balance one can truly become.

 The diet for life would work well for those students wanting  mental clarity, or those work horses needing the same. The phasic peace diet is more to restore the natural order, or diagnostics of how the various "gears" of metabolism work. This plan really should only be used once, for approximately 6 weeks, but much more so until the Adonis index, along with my own ROKbody index is achieved. Principles, and principles alone (God's plan) should be very clear, as you perfect yourself for the Lord, I wont preach at you here, but I will say, the origin of why you train is the most important foudation towards lasting results, without a firm belief, truly think about this, the work you do, will simply turn to dust (trust me on this).

-OATS
-WHEY OR VEGAN STYLE PROTEIN
-ORANGE JUICE
-A BALANCED DIET
STEP 1) USING .45 X BODY WEIGHT IN POUNDS= HOURLY REE NEEDS
STEP 2) REE X 24 HOURS= DAILY REE NEEDS (AT REST)

BETWEEN THE THREE BASIC MEALS (IF YOU ARE 170LBS THIS CALORIE NEED WOULD BE AROUND 1,800-2,000 CALS *BASE) YOU WILL TAKE IN ONE SERVING OF PROTEIN POWDER, WITH ONE SERVING OF OATS. BEFORE YOU DO THIS CHUGG 8-10 OZ OF OJ (TO SPIKE INSULIN). THE SLOW METABOLIZING CARBS IN THE OATS WILL GO TO WORK 20 MINUTE AFTER EATING (AS INSULIN IS SPIKED).

INTERMEDIATE SET RECOMMENDATION, TRUE BEGINNERS SHOULD SEE A PROFESSIONAL FIRST

 DAY 1: SUNDAY, TUESDAY & THURSDAY
 FOLLOW BOB ANDERSON'S BOOK ON STRETCH, THIS WILL ELONGATE AND ALLOW MORE MASS TO BE PACKED ON, AS WELL AS AVOIDING INJURY AS MUSCLE IS PACKED ON.

DAY 2: FOLLOW THIS
MON;
5X INCLINE PRESSES (2 WARM-UPS OF 25-50 REPS, STRETCHING THE PEC TIE)
5X PULL-DOWNS TO CHEST, WITH EXPLOSIVNESS AT THE BOTTOM, TOUCH CHEST
3X MILITARY PRESS WITH ROTATE IN ON THE WAY UP, OUT ON THE WAY DOWN
3X DECLINE CRUNCHES WITH WEIGHT 25R PER SET
BASIC CORE PLANK HOLD FOR 30 SECONDS

WED;
5X DEADLIFTS WITH FLAT BACK POSTURE -WATCH YOUTUBE VIDS BEFORE DOING
5X DECLINE PRESSES (STRETCH PEC TIE, AND LATS)
3X EZ GRIP CURLS
3X ROMAN CHAIR LEG UP 25 REPS PER SET
QUADRUPED OPPOSING HELD 3 SECONDS EACH SIDE 8-12 REPS

FRI;
3X CHEST FLY OR MACHINE FLYS
3X BENT OVER ROW OR MACHINE ROW
5X SIDE LATERALS
3X DUMBBELL SHRUGS
3X FRONT DELT PLATE RAISES
3X REAR DELT FLY
SIDE BRIDGE PLANK HOLD, WITH OPTIONAL LEG RAISE 9-12 REPS

*THE SETS THAT HAVE A 3X DO NOT REQUIRE A FULL WARM-UP, THE ONES WITH 5X REQUIRE A 2X PRIOR WARM-UP.
*SETS ARE DONE IN A NON-TRADITIONAL MANOR, START LIGHT, INCREASE THE WEIGHT UNTIL YOU CAN NOT DO MORE THAN 3-5 REPS (GAGE THIS AND DO NOT OVER DO IT). DROP THE WEIGHT BY ABOUT 10-20% AND PERFORM ANOTHER 3-5 REPS, TO WHERE YOU COULD NOT DO ANOTHER, THEN DROP AGAIN, AND AGAIN. YOU SHOULDN'T GET TO THE POINT WHERE YOU ARE USING TO LIGHT A WEIGHT, AND BARELY ABLE TO DO IT, BUT WHERE YOU ARE USING A WEIGHT, YOU MAY HAVE USED, FOR ALL THREE SETS, ABLE TO COMPLETE 12-15 REPS WITH EFFORT. THESE DROP SETS ARE VERY CLOSE TO H.I.T. STYLE TRAINING, AND WILL GIVE RESULTS. DO NOT BREAK FORM

 RIGHT AFTER YOUR SESSION, SPIKE INSULIN WITH 8-10 OZ OJ, CONSUME POWDER AND OATS.

  THE OATS AND POWDER SHOULD BE REPEATED 3 X, AS SAID, BETWEEN MEALS. THUS THE TOTAL OF MEALS EQUALS 6 (THREE NORMAL MEALS, THREE SUPPLEMENTAL MEALS). THIS WILL ADD 900 EXTRA CALORIES ON TOP, SOME ECTOMORPHS MAY NEED TO ACTUALLY DOUBLE THE NUMBER OF CALORIES TO 3,600 PLUS, BUT THIS CAN ONLY BE DETERMINED AFTER TWO WEEKS OF CONSISTENT TRAINING.

SUPPLEMENTS INCLUDE
-1-2 EMERGENCY BEVERAGE PACKETS
-GLUTAMINE POWDER
-1 GALLON OF WATER IN BETWEEN ALL MEALS (HYPONATREMIA, BE MINDFUL)
-MINERAL RESEARCH TRACE MINERALS AND OR MULTIVITAMIN MINERAL SUP.
-CAL/MAG/ZINC

AVOID STIMULANTS LIKE COFFEE AND CAFFEINE BEVERAGES, WHEN WISHING TO GAIN. AVOID SODA, ENERGY DRINKS. 4-6 WEEKS IS MORE THAN ENOUGH TIME TO HAVE CHANGED THINGS UP, RECOMMEND FOLLOWING MY OTHER MORE HEALTH BASED PLANS, LISTED ABOVE.

THIS IS A VERY BASIC BEGINNER PROGRAM. EXERCISES LIKE STIFF LEG DEAD LIFTS, SUPERSLOW PUSH-UPS, EXPLOSIVE PUSH-UPS, PULL-UPS, 35 DEG BACK EXTENSIONS, HAMMER DUMBBELL CURLS, STANDING AND SEATED CALF RAISES AS WELL AS FEILD EXERCISES CAN AND SHOULD BE ADDED IN SLOWLY, TO COMPLETE THIS PROGRAM. AS ONE GAINS MASS, THE CALORIE NEEDS INCREASE AS WELL. TECHNIQUES LIKE PARTIAL REPS, PAUSES AS WELL AS HOLDS CAN AND SHOULD BE ADDED IN, BY THE THIRD MESOCYCLE OF 6 WEEKS ON, 1-2 WEEK DETRAIN (YOGA, PILATES, MASSAGE AND STRETCH ONLY).

*THE REE MENTIONED ABOVE SHOULD COVER ONLY THREE BASIC FOOD PYRAMID STYLE BALANCED MEALS, HOWEVER THE THREE SUPPLEMENTAL MEALS OF POWDER AND OATS, WILL BE EXTRA CALORIES. IF YOU BECOME FAT, BY GAGING THE GIRTH OF EACH AREA (SEE ADONIS INDEX), IN FAT DEPOT AREAS LIKE THE WAIST FOR MEN, THE HIPS AND INNER THIGHS FOR FEMALES, WE THEN REDUCE THE DAYS WE USE THE OAT MIXTURE, AND TAKE A SLIGHTLY LONGER APPROACH, ONLY USING ON ACTUAL TRAINING DAYS (M, W AND F).

WHEY AND OTHER POWDERS, SPECIFICALLY DESIGNED FOR ATHLETES AND HYPERTROPHY, ARE DESIGNED SO THAT WE DO NOT HAVE TO CONSUME MEAT, SO I RECOMMEND BEANS, GRAINS AND OTHER SOURCES OF PROTEINS, ALLOWING THE POWDERS TO REPLACE MEATS (WITH RESPECT TO FISH,  IN THIS PROGRAM AND ALL OTHERS).

*IF YOU HAVE ANY MEDICAL CONDITIONS, ANY, CONSULT YOUR DR BEFORE DOING ANYTHING ON THIS PAGE, OR ANY OF MY OTHER BLOGS.

OTHER FOODS SUCH AS:
BROWN RICE
QUINOA
FARRO
YAMS
APPLES
CARROTS
VEGETARIAN CHILI BEANS
LENTILS
EZEKIEL BREAD
FRESH TUNA
SALMON
ORGANIC GRANOLA
GREEK YOGURT
LEAFY GREENS
ASPARAGUS
BROCCOLI
OLIVE OIL AND OTHER OILS (COCONUT, SESEME)
NUT BUTTERS
BLACKSTRAP MOLASSAS
*EVEN ORGANIC, RANGE FED CHICKEN AND OR FLAX STYLE EGGS

THIS WOULD PRODUCE MORE OF A LACTO/OVO/VEGETARIAN PLAN

THE TRX, KETTLEBELL, JC BAND TRAINING METHODS OF CHRONICLES OF B IS RECOMMENDED TO CREATE LEANER MASS, FUNCTIONAL MOVEMENT AND FURTHER TONE...FOLLOWING THIS PLAN (THIS DOES NOT MEAN THE PLAN CAN NOT OR SHOULD NOT BE REPEATED, THE INDEX WILL DETERMINE THIS)
*SEE  WWW.MASTELLERMETHOD.BLOGSPOT.COM  UNDER "MASTELLER PHASIC PEACE DIET" TO VIEW THE ROKbody AND VENUS/ADONIS INDEX MEASUREMENTS

BE WELL, CHRONICLES OF B

Saturday, December 4, 2010

Welcome to my Blog!

INTRODUCTION
Hello, my name is Barry Dean Masteller and I am a Personal Trainer/Coach/Mentor. My mission plan and focus is on body transformations. Progressive lifestyle evolution, by helping to provide new skills in quality over quantity living, cycled nutrition and reinforcing positive habits.

PAST THE CONTEMPLATION STAGE
The client must first deem themselves worthy of this great challenge and ultimate victory for a happier existence. I have had many clients over the years that have lost 70, 90 and over 100 pounds, using my principles, but this is just one effect of proper daily goal setting and achieving. Together, as client and trainer, we strive for successful results with patient listening and solid goal setting. We work together towards owning it, for life. I do not believe in cookie cutter approaches. Each person is an individual, and should be treated as such. We are all working under genetic influence and this sets guidelines. This sets off chain reactions in many lives, metabolic obstacles, stress influences, male or female? These are a few of the broader things to be considered as we create your new programming plan.

UPCOMING BOOK
I am currently working on a book based on my own Personal Training/Coaching experience (as well as my nutrition and lifestyle philosophy/theory). I believe people need to eat according to specific evolutionary paths. The origin of genetic regional influence is strong with regard to metabolism, and ultimately energy efficiency for each of us. I have several years of experience staying consistent with my own personal goals, over coming and working with my own genetic obstacles. An ever open mind, I am an avid reader of books on nutrition, DNA, genetics, evolution as well as mind consciousness. To name but a few influential authors, in regard to my own personal philosophy, I have to include Watson, Haanel, Ornstein, Darwin, Goleman and Sahley in my short list. These authors have contributed much to my ever expanding view on our modern world.

WHAT I DO
I get many people wondering how I have personally achieved and maintained my ultra low body fat, tone and and muscular development, while keeping a sharp, sleek, tight and streamlined look, well my book will describe in detail how I did it, my thoughts and my obstacles (both physical and emotional). After 25 years as a Personal Trainer/Coach/Mentor as well as earning over 20 certifications/credentials, I am eager to share my personal knowledge, theories and beliefs. I believe that the "perfection of form" secrets I have discovered are superior to any program I have come across before.

A LITTLE ABOUT ME
I began training others at the age of 16 (now 41), after gaining 60lbs naturally, in a two year time span, I drew attention from others. I began to train myself (initially) due to insecurity of my 6'1" 139 pound physique (typical pencil neck story, right). I read every bit of literature I could find on Bodybuilding, mostly from my stacks of Muscle and Fitness magazines. Stemmed from my self education, I began to use nutritional supplements with great success, and see the power they had on energy, immune support and muscular growth. I learned quickly how our modern day foods lacked nutrients in the forms of vitamins, minerals and amino acids. My own regime was very strict as a young teen, I trained hard core 6 days per week, and began to draw the attention of my piers due to the these astonishing results!

MY FIRST PROFESSIONAL FITNESS ROLE
At 16, I decided to spend the $2,000 I had saved, working 60 hours per week at a summer job on my own personal gym, in my family garage. This is where I began to first see how my knowledge could trickle over to help others, with respect to peoples own personal goals (specifically sports performance, rehabilitation, disabilities and body enhancement goals). In my early beginnings, I had caught the bug, for a lifetime.

PHILOSOPHY
I pride myself on leading by example, keeping my own body in top condition, and staying specific to my areas of speciality. Some very important points in my training philosophy are:

-HELP CLIENTS OVERCOME PHYSICAL LIMITATIONS, DUE TO REHABILITATION FROM INJURY, BIRTH DEFECTS, POOR NUTRITIONAL UNDERSTANDING AND SELF IMPOSED MENTAL OBSTACLES

-START WITH FUNCTIONAL AND UNOBSTRUCTED KINETIC MOVEMENT, THEN WORK TOWARD OUTWARD PHYSICAL PERFECTION

-FOR MY NON ATHLETE CLIENTS I RECOMMEND FUNCTION FIRST, AESTHETICS SECOND AND PERFORMANCE IN CLOSE THIRD. FOR MY ATHLETES I RECOMMEND DIAGNOSTICS AND PERFORMANCE SECOND TO FUNCTIONAL MOVEMENT.

-I AIM TO TEACH CLIENTS TO TRUST THE NATURAL RHYTHMIC LIFE (BIO) CYCLES, AND WE WILL TAYLOR A PROGRAM AROUND THIS.

ASK ANY FITNESS, DIET OR ANTI-AGING QUESTION. ANY OTHER HEALTH QUESTIONS CLICK

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