Susan's Place Transgender Resources

Since bodybuilding  diet and supplementation are my profession I was thinking of setting up an advice/help thread here - I don't know how that would roll with the moderators - interested to see the feedback.
Also if anyone wants private consultation/programs etc I am available for that.
I am currently assisting a forum member (who will remain anonymous) and with the level of dedication he has I am expecting incredible results......

I think it's an excellent idea for a stickied thread, and I'd like to thank you for offering your expertise, that's awesome of you.   About personal programs, I'll contact you later via PM, I've been wanting a personal trainer without having to disclose to the ones at my gym.  The cost was never an issue for me, but the "yeah, so I'll start looking and sounding different in a couple a months" discussion with one was, haha.  I'm fairly dedicated myself, I lost about 115 pounds in the past couple of years, so now I'm just scrawny/wiry, but I'd like to build more lean muscle, my arms are pathetic. XD

I think that is a great idea, for the reason that Jake said. Talking to local personal trainers is a pain, yikes!

Bibi did a great job with the freehand thread, but there is a lot more to it than that.

I don't see why the mods would have a problem with it.

Great...lets do it...I am here for you guys....I have been in the business for over 20 yrs so you are in good hands....

yay what a great idea :) thank you so much for helping us out! i actually have so many questions which i guess might concern others as well...they might be really dumb questions i fear  :icon_redface: but anyways, here goes:

i honestly don't really care about gaining strength, i just really want to gain mass around my forearms, upper arms and shoulders. i started out with wrist curls and reverse wrist curls and this stuff: Weight Lifting Exercises for Beginners : Dumbbell Biceps Curl Weight Lifting Exercise for Beginners (http://www.youtube.com/watch?v=ZawrdYA0WXU#) 

now i heard that i should give my muscles a 24 hour rest so muscles can build up....is this true? so far i've been doing these exercises until i felt the burn (and a little longer than that too) about 4-5 times a day. if i only did it once a day, then waited 24 hours, i would guess it would take me a lot longer to build up muscle?

also i am about ready to work on my shoulders (i only own a pair of dumbbells though) but i remember that years ago, when i did butterflies for a while, i also got bigger chest muscles and that's something i really want to avoid :-\ is there any way to build up the shoulders without training the chest muscles at the same time?

thanks so much Lee!

I'm in as well.

Anyone wanting a private consultation e mail me at leighpenman@live.com
all others I will answer here......

Hello Lee11. I'm desperately trying to gain neck muscles and lose babyfat off my face. Any tips on that? Thanks for helping us out!

Shoulder shrugs will build up your neck muscles. Hold two heavy dumbells at your sides and simply shrug and pull the weight up with you. This builds up the neck muscles very quickly.
Your face will thin out and gain a more angular appearance on T and losing bodyfat in general can speed this along. Try adding more cardio and of course following a good diet....

 i heard that i should give my muscles a 24 hour rest so muscles can build up....is this true?[/b]ittle longer than that too) about 4-5 times a day. if i only did it once a day, then waited 24 hours, i would guess it would take me a lot longer to build up muscle?

also i am about ready to work on my shoulders (i only own a pair of dumbbells though) but i remember that years ago, when i did butterflies for a while, i also got bigger chest muscles and that's something i really want to avoid :-\ is there any way to build up the shoulders without training the chest muscles at the same time?

You need to give each muscle group at least 24 hours rest (pref 48) in order for it to repair and grow. You don't grow when you are working out but when you are resting.
Flyes build pecs...focus on side and front lateral work and overhead presses for shoulders.....

thanks Lee!

Before I pester you via e-mail, do you think it's possible to work out while dealing from shoulder pain from a shoulder injury? I've had this injury for 3 years, tried to get it fixed, ran out of money, I get pain if I do push-ups etc...

Should I just find a way to get it treated or am I able to work through it? It's from slouching a lot as a kid.

Quote from: Lachlann on January 24, 2011, 02:21:36 PM
Before I pester you via e-mail, do you think it's possible to work out while dealing from shoulder pain from a shoulder injury? I've had this injury for 3 years, tried to get it fixed, ran out of money, I get pain if I do push-ups etc...

Should I just find a way to get it treated or am I able to work through it? It's from slouching a lot as a kid.

My friend is a pro bodybuilder...had shoulder issues and had surgery but still has pain and works through it...so it is possible....

Quote from: Lachlann on January 24, 2011, 02:21:36 PM
Before I pester you via e-mail, do you think it's possible to work out while dealing from shoulder pain from a shoulder injury? I've had this injury for 3 years, tried to get it fixed, ran out of money, I get pain if I do push-ups etc...

Should I just find a way to get it treated or am I able to work through it? It's from slouching a lot as a kid.

It depends on what the injury is. Some shoulder problems will just give you discomfort or pain. Some shoulder problems will get better if you work on your range of motion or do physical therapy style of exercises. On the other hand,  some shoulder problems you will make worse by working out. Some conditions are arthritic, and you could be compromising your quality of life as you age.

I have no idea what kind of shoulder problem you have that is caused by slouching. I have had shoulder surgery, and I have many friends who have as well, either due to acute trauma from sports (primarily ice hockey or MMA) or from getting hurt on the job. Lots of rotator cuffs and labrum repairs. If you're talking about these kinds of injuries, then it's idiotic to push through pain before fixing what is wrong.

Also, there are some exercises that are NEVER recommended for people who have prior shoulder problems (e.g., dips). So you'll want to be careful about that as well.

Quote from: Sean on January 24, 2011, 04:42:19 PM
It depends on what the injury is. Some shoulder problems will just give you discomfort or pain. Some shoulder problems will get better if you work on your range of motion or do physical therapy style of exercises. On the other hand,  some shoulder problems you will make worse by working out. Some conditions are arthritic, and you could be compromising your quality of life as you age.

I have no idea what kind of shoulder problem you have that is caused by slouching. I have had shoulder surgery, and I have many friends who have as well, either due to acute trauma from sports (primarily ice hockey or MMA) or from getting hurt on the job. Lots of rotator cuffs and labrum repairs. If you're talking about these kinds of injuries, then it's idiotic to push through pain before fixing what is wrong.

Also, there are some exercises that are NEVER recommended for people who have prior shoulder problems (e.g., dips). So you'll want to be careful about that as well.

Thanks for the detailed response.

Honestly, it's been so long since I last saw a doctor about it that I'm not even sure what the problem is specifically called. I do know that the problem surfaced when my brother-in-law, who is a chiropractor, adjusting my back on vacation. I had to go to physiotherapy and did core muscle exercises and exercises where I would push the shoulder blades together. I'm not sure it helped, though. It's the shoulder blade area itself that seems to be giving me pain and I can kind of hear this weird noise when I move it that my other shoulder blade doesn't get.

I should probably see a doctor again but I'm not sure how long I could afford it.

Hey Lee,
I have a question regarding muscle building supplements. I just ordered some CytoGainer and I was wondering what is the best way to use it in order to gain mass, or if it even works. I am down from 150 to 120 since starting T and have since lost all excess fat but I am looking to gain muscle mass.  I started drinking Muscle Milk an hour before working out and after but have been told that drinking that afterward is no good, hence buying the CytoGainer. Thank you for your time bro.

Quote from: Lee11 on January 24, 2011, 09:18:27 AM
Shoulder shrugs will build up your neck muscles. Hold two heavy dumbells at your sides and simply shrug and pull the weight up with you. This builds up the neck muscles very quickly.
Your face will thin out and gain a more angular appearance on T and losing bodyfat in general can speed this along. Try adding more cardio and of course following a good diet....

Thanks for the advice, Lee11. I'll get a pair or two of heavier dumbells than I have at home.

Alright, what would you recommend to someone (hint: me) who can't do cardio (I stop breathing), can't do anything hard on the knees (they exist as pain), cannot rotate the head (plethora of neck problems) and doesn't have the strength to do a proper pushup (injured wrists)?

I have a question regarding muscle building supplements. I just ordered some CytoGainer and I was wondering what is the best way to use it in order to gain mass, or if it even works. I am down from 150 to 120 since starting T and have since lost all excess fat but I am looking to gain muscle mass.  I started drinking Muscle Milk an hour before working out and after but have been told that drinking that afterward is no good, hence buying the CytoGainer. Thank you for your time bro.

I will check out the ingredients and get back to you on that product. However...your best pre workout protein is Whey Protein since it is quickly absorbed. Post workout a whey, casein mix is good as you get the initial impact of the whey followed by the sustained release of the casein.
I am currently working on a plan to get Susan's Place members discount on high quality products.Will keep you updated!

Thanks to everyone again for the response to this thread and all the personal e mails I have received. i am already starting a couple of forum members on plans. I am also doing my full consults for Susan's Members for a third of my normal fee and working on setting up a link where you guys can get discount on supplements from a top notch company....

Do you have a suggestion for a good casein? Looking for something new for after my workout.
Thanks
Myles

Quote from: myles on January 28, 2011, 10:11:11 PM
Do you have a suggestion for a good casein? Looking for something new for after my workout.
Thanks


GNC and Vitamin Shoppe do good casein products. Post workout you are better off with a casein and whey mix. Also if you prefer to 'eat' your protein go for Bodytech Protein Pudding from Vit Shoppe. It's a great mix of proteins and ideal post workout. Save your casein only for bedtime (or have cottage cheese...just as good!)

Thanks.
Pre workout- Whey protien shake
Post workout- Pudding
Before bed- Casein
Hope thats right!
Myles

Quote from: myles on January 29, 2011, 06:40:15 PM
Thanks.
Pre workout- Whey protien shake
Post workout- Pudding
Before bed- Casein
Hope thats right!

That is totally right

I am looking for ideas for someone in a wheelchair who has limited mobility and limited use of muscles in arms and legs. Is there anything I can do to gain strength and build muscle?

Quote from: BigDEvs on January 29, 2011, 09:25:49 PM
I am looking for ideas for someone in a wheelchair who has limited mobility and limited use of muscles in arms and legs. Is there anything I can do to gain strength and build muscle?

I am sure there is... I mean look at all these wheeelchair athletes...let me look into it for you.....

To all of you out there who e mailed me personally and are setting up diet and training plans with me....know that I have not forgotten about you...I have been totally immersed in moving apartments this past week and will be getting back to EVERYONE in the next few days to set things up....sorry for the delay!!!!!!!

Ok my dad bought a bowflex so I use that to work out. I'm being doing it every other day for like a week and a half and I stretch every time after. Recently, I've got what feels like a tightness when I stretch my arms out (like when I stretch my arms after waking up/stretch them to the top or side in general) and it sorta feels like its warm (but only while I'm stretching). I was wondering if that was normal.

Quote from: Brent123 on January 31, 2011, 11:32:29 AM
Ok my dad bought a bowflex so I use that to work out. I'm being doing it every other day for like a week and a half and I stretch every time after. Recently, I've got what feels like a tightness when I stretch my arms out (like when I stretch my arms after waking up/stretch them to the top or side in general) and it sorta feels like its warm (but only while I'm stretching). I was wondering if that was normal.I\

It sounds like just the muscle getting used to being worked. Like a post workout muscle soreness...nothing to be concerned about.

Quote from: Lee11 on February 01, 2011, 12:19:13 PM
It sounds like just the muscle getting used to being worked. Like a post workout muscle soreness...nothing to be concerned about.

Alright thanks. That was what my dad said. Just wanted to check up on things. Thanks :)

Hope I have managed to touch base with everyone who requested my personal services for workout and diet...if you haven't heard from me...shoot me an e mail to remind me!

Quote from: Lance M. on February 07, 2011, 03:14:52 PM
lee - just wondering what you would suggest for someone who is quite overweight. should i start off by losing fat through cardio, or should i begin by trying to build muscle? or both? and what exercises are good for someone with lung problems?

It depends how overweight you are...you can do cardio at low intensity for about 30 minute duration AFTER your regular workouts. I would need to know more about your lung problems.
Also it depends on your goals. I do personal training and workout consultations...initial program covering two months. Let me know if you are interested....