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Answered Questions:
• Fraser, My question is nutrition based. My training is going okay and I’m mixing it up and getting stronger…But I’m totally bored of eating the same shit all the time. Meals are okay, I try different things out, but when it comes to a snack that’s going to help get some clean calories I am getting bored. I have my post workout shake and sometimes use a shake or a bar as a snack – but after 6 days x 2months I need a change! As someone that seems to train regularly and trains other people I thought you might have come across this problem before? Thanks for your help, Steven.

• Fraser, I have read most of your site and looked at the FMT 10 Commandments. I am purely interested in putting on muscle size and strength in the upper body. My question is, what do your sessions look like? How do you train people like me that want size and strength? Gareth.

• Fraser, Athletic Development is a cool article. I notice you use mainly free and bodyweight exercises. I would like to know what you think about the leg press and leg curl machines? They are very popular in my gym and I see some big guys using them quite regularly. Jack

• Fraser, I have read Tom’s article about the ideal fat percentage to see abs and I have also read your fat loss fever article. I have been applying the rules and have gotten 1stone off so far. For the past month I have not lost any weight – and I still have half a stone to go. Do you have any suggestions where I can go from here? I exercise 5/7 days but I’ve reached at stalling point. Dave






Fraser, My question is nutrition based. My training is going okay and I’m mixing it up and getting stronger…But I’m totally bored of eating the same shit all the time. Meals are okay, I try different things out, but when it comes to a snack that’s going to help get some clean calories I am getting bored. I have my post workout shake and sometimes use a shake or a bar as a snack – but after 6 days x 2months I need a change! As someone that seems to train regularly and trains other people I thought you might have come across this problem before? Thanks for your help, Steven.   ^

Answer:

Steven,

 

You’re right. I love to eat but when you are trying to put on lean muscle mass the snacks can be tricky. Yes, I do have some suggestions. I’ll let you play around with the amount of ingredients so that you can make them fall in line with your total calories and macronutrient intake.

 

Protein Bar (easy prep):

·         Mix a banana, peanut butter, protein powder, flax seeds, a little oats and some cinnamon.

·         Put in the fridge and eat when you want.

 

Homemade Cookies (medium prep):

·         Mix; oats, mashed banana, shredded coconut, vanilla protein powder, raisins, cinnamon in a bowl.

·         Mix; egg whites and vanilla extract in a bowl.

·         Mix the wet and dry ingredients.

·         Make into cookies and place on baking tray.

·         Bake on 180° for 10-15mins.

 

Give them ago and let me know if you come up with any better ones!

 

FM







Fraser, I have read most of your site and looked at the FMT 10 Commandments. I am purely interested in putting on muscle size and strength in the upper body. My question is, what do your sessions look like? How do you train people like me that want size and strength? Gareth.   ^

Answer:

Gareth,

Here is my advice: start like a power lifter and finish like a bodybuilder. Basically your first movement should be heavy (around the 80%-90%+ of your 1RM if you’re not maxing out) with relatively low reps. Then your accessory movements would be more around the 70%-80% of your 1RM, with higher reps.

Use the leg session in ‘Athletic Development Part 1’ as an example, but stay tuned for ‘Athletic Development Part 3: Muscle Armor’. In the third part of the series I will discuss the importance of hypertrophy, and give some examples and protocols including another video.

Muscle strength and size: heavy, hard and smart.

 

FM







Fraser, Athletic Development is a cool article. I notice you use mainly free and bodyweight exercises. I would like to know what you think about the leg press and leg curl machines? They are very popular in my gym and I see some big guys using them quite regularly. Jack   ^

Answer:

Hi Jack,

Training legs is always a good thing, but the truth is: I don’t think about these machines.

“Biggest bang for your buck.”

 

FM







Fraser, I have read Tom’s article about the ideal fat percentage to see abs and I have also read your fat loss fever article. I have been applying the rules and have gotten 1stone off so far. For the past month I have not lost any weight – and I still have half a stone to go. Do you have any suggestions where I can go from here? I exercise 5/7 days but I’ve reached at stalling point. Dave   ^

Answer:

Dave,

Well done for losing a stone of bodyweight. If you are trying to lose another 3kg then that’s perfectly realistic…as long as you’re not in the single digit body fat levels already! It’s all about the calories: take your maintenance calories (that’s how much you eat just now – when you are not losing or gaining weight) and minus 15%. That’s what you should eat for 5/7 days.

So if we take Mr. Average whose maintenance calorie intake would be 2500, then minus 15%, we are left with 2125. For the sixth day you can have maintenance calories plus 15% and on the seventh day have just maintenance calories before going back to minus 15%.

I’d also recommend you checkout Tom’s book.

Have fun!

 

FM






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