AboutPhil Stevens Expertise I can answer questions related to any of the following areas general fitness, athletics, weight training, strength sports, personal trainers, personal training, health and wellness, diet/nutrition, weight/fat loss, dietary supplements, and bodybuilding
Experience While pursuing both my Bachelors and Masters degrees in studio art found another passion, that of training and nutrition. A constant student, my real-world under-the-barbell and behind-the-fork approach has led to many an opportunity, experience, and change in my life as well as those I have worked.
I have transformed my own body in numerous ways from an initial soft 300 plus pounds, to a 165 running enthusiast, and currently 240-260 pounds competing as a strongman and powerlifter. I am constantly picking, meeting, and reaching new goals; happy but never content, always striving to perform, learn, build, and pass on past lived experience. I have attended, competed in, and hosted various seminars, workshops, and strength events. Met, befriended, worked for, and with many of the tops in the fields of training, sports, and nutrition. I consistently and compassionately pass on my lessons learned and knowledge gained to anyone in need, or to those whom simply expresses a desire, passion to better them selves. My experience is varied, having worked both distance via the internet, and hands on. From consulting with high caliber competitors and athletes, training support on a women’s weight loss forum, to volunteering with children in high risk neighborhoods. I have helped any and all walks of life get closer to and achieve their personal goals. All the while insisting I have, and will continue to learn at least two fold in return from those whom I have / will help.
I am currently a coach with Team Staley (www.staleytraining.com). I am also a working and showing artist (http://www.philstevens.com). My current personal fitness goals are to become a competitive force as middleweight strongman competitor, while building upon my power lifting experience in which I have seen as high as a top ten national ranking; with a two year goal of obtaining an elite ranking as a 242 or 275lb weight class RAW power lifter.
Organizations APF/AAPF
WPA
NAS
Publications www.staleytraining.com
The Topeka Capital Journal
Education/Credentials In this field directly most of my formal educational experience is where I feel it counts most. In the field, under the barbell, and behind the fork so to speak. In this day of age where PT certifications are handed out like candy to an ever growing field, it is sad the lack of real applicable knowledge being presented. I pride myself of having been there, and done that, on multiple levels with varied goals. Having the ability to understand a client from a personal level, in my opinion, is an irreplaceable attribute.
My formal education is in the field of art having both a Bachelors and Masters degree. I have extensive time reading learning and working directly in the field with varied coaches and companies, at current, Charles Staley Training Systems.
Question Hello i am 16 just got into Body building and i would like to know if you can suggest a Nutrition or a meal plan and if i should take supplements ?
this is my work out routine i will be doing this for 6 weeks and every week i will add another set ex 2 X 15 to 3 X 15
Lower Body
Leg Press- 2 X 15
Leg Extension- 2 X 15
Leg Curls - 2 X 15
Calve Raises - 2 X 15
Upper Body
Bench Press - 2 X 15
Shoulder Press - 2 X 15
Seated Row - 2 X 15
Triceps Pushdowns - 2 X 15
Biceps Curls - 2 X 15
then i will move up to this workout for another six weeks
Circuit
Lunges: 1 x 15
Bench Press: 1 x 15
Leg Curls: 1 x 15
Shoulder Press: 1 x 15
Leg Extensions: 1 x 15
Seated Rows: 1 x 15
Leg Press: 1 x 15
Biceps Curls: 1 x 15
Calf Raises: 1 x 25
Triceps Pushdowns: 1 x 15
Crunches: 1 x 15
Week One:
1 Circuit
3 Times Per Week
30 Minutes Cardio
Week Two:
2 Circuits
3 Times Per Week
20 Minutes Cardio
Week Three:
3 Circuits
3 Times Per Week
20 Minutes Cardio
Week Four:
3 Circuits
3 Times Per Week
20 Minutes Cardio
Week Five:
4 Circuits
3 Times Per Week
No Cardio
Week Six:
4 Circuits
3 Times Per Week
No Cardio
Need help with the meal or the supplement because when it comes to that I am lost Thanks =]
Answer Alex Your workout is horrendous. Drop it and get basic. You dont need to do 18,000 exercises when 3-4 can be more effective if you just do them. Just cycles two days A and B. workout three times a week with BIG compound moves do the exercises to competion work hard and get out of the gym eat and recover.
You should base your program on simple BIG effective free weight exercises that will put on muscle and FAST. Squat, deadlift, chins, rows, bench press, over head pres and cleans.
a sample day would be
squat
Chins
bench
core work
thats it do maybe 5 sets of 5, or 10 sets 2 etc and aim to make slow solid progress. Learn the moves and move some weight
Nutrition, dont get to fancy no need to. Try and eat a LOT of good food, milk, meats, cheese, eggs, vegetable fruit. eat more then you feel you can. even have some junk like Pizza etc just base most of your intake on getting quality food. You need the calories to grow and recover.
