Tuan Tran: End of Week 1 Training for Bodybuilding: Practice Posing

[rexlatin]

he is very fat now!!!....very good size before!

[Retro52411]

@rexlatin pay attention to the dates of the videos and his seasons -.-

[obamatran]

all I see here is meat but no muscle.

[darkdiablo888]

@obamatran

I'm sure he looks 10x better than you at his highest bf%. If you disagree, post a video of yourself, else shut the fuck up and sit the fuck down.

[obamatran]

@darkdiablo888 hey buddy why you so upset about what i said. I just said what I see. ok.

[obamatran]

@darkdiablo888 can you tell me which part of his body call muscle. he obviously is fat bro.

[obamatran]

he look like fat little boy hahaha

[obamatran]

he is too short

[obamatran]

he is fat

[ironhorse002]

Just wait until he drops that bf. What's underneath will be solid, thick, striated, and better than ever, I have no doubt. Just wait...

[powerlifted]

lol looks like a tard,,,, poses likea chick too, and can you stick your fatroid ass out a lil further lol,,,whata tard,,,,

[AdamKaoru]

Tuan, you are so freaking gorgeous. -_-.. you have no idea how bad I want a guy like you. Toronto gets no love :(

[powerlifted]

@AdamKaoru Damn i just want to slug this fat zip in the face lol, and i dont know him,,,just for being a poser!!!!

[AdamKaoru]

@powerlifted wtf? what is a zip?

[powerlifted]

@AdamKaoru Bitchslap!!!!! wack!!!!!

[iambenz2009]

You're so sexy . I love you

[postguru1]

-U looked so much better when u were thinner. I dont like this "progression";-(

[3ballaz3]

bro i wish i coudl train with you man.. its so good how you can get your body from this big n bulky to ripped n shredded ey, its mad.. im bulking up atm..

[MrMremini]

you look like a fat sumo wrestler here

[roughneckasian]

the funny thing here is that this really is my heaviest in an entire year, but I bet I still an in better shape than you are in your prime.

If that is not true, why dont you put up a vid and we can make a comparison.

As they say, actions speak loader than words.

Also, if you really want to know what I look like throughout most of the year, go check out my bodybuilding videos, not my powerlifting/off season videos

[fionamcampbell]

calm down. lol People here say whatever comes to their mind and its better just to let it go even when people get on your nerves. Whatever people might think, u are a hottie! U look tight in every single video i have seen here and only a bit fuller in this. If u are only looking for validation and compliments from people, youtube isnt an ideal place for that thou. Let it go...

[StevenSWM]

Your right, Tuan should "let it go"...but that's so much easier said than done. Sometimes you just got to defend yourself, even on highly critical forums like YouTube. I mean, MrMremini could have said the truth...that he was not in competition shape here, but instead compared him to a fat sumo wrestler...which couldn't be further from reality. Tuan said it right...he is in better shape here than most guys in their prime!

[bboymiau]

one question: do you have problems with stretch marks? in 6 months of bodybuilding i reached from 152 to 178 pounds still flat and visible abs, no supliment or steroids, just food and creatine, an now i have stretch marks on my chest and arms :(

[bboymiau]

191 pounds...

[sneakoner1984]

how much did u weigh in here?

[Buffpussy]

DAMN! i love the thickness of your HOT, HOT body sir!! You are MAGNIFICENT!

[qwerrewqqwer1]

Your non-mandatories were rubbish Tuan.

[2ndarnold]

im gonna grow a goatee just like that it looks so cool

[NeverEnoughGore]

Gah one more question. I lift more than several guys at my gym but their muscles are noticably bigger than mine. And I lift properly, I don't swing the weights up. Am I just genetically unlucky to be strong with less muscle size?

[xxsharlashowxx]

Yeah, sorry to say. Genetics can be a bitch.. You might be an endomorph my friend or there's also a chance they're taking better supplements than you are.

[JoshBellKills]

Hey! I've been going to the gym for about 10 months now, but my muscle growth is so slow. You mentioned endomorphs, do you reckon it's pointless for a slim chap like me to try and bulk out? I mean, is it even possible? I used to be a good distance runner, so it's not like I lack the discipline necessary for rigorous training. I know it takes years to get big, but as a slim guy am I completely wasting my time in even trying?

[xxsharlashowxx]

It's never pointless my friend, being an endomorph doesn't mean you can't get big, it just means it'll take more work and time to grow muscle mass than the other body types. But because you're progress is slow, doesn't all mean you're an endomorph. You can also be doing the wrong workouts, which you go by high reps or cheat reps. That will just get you lean, try 8-10 reps heavy to get bigger. It's also possible you reached a plateau, which your muscles have adapted to your workout routine;

[xxsharlashowxx]

hence, your muscles will not grow to its full potential or not grow at all. You just have to change your routine every 4-6 weeks. Keep in mind, your distance running isn't helping. Cardio burns muscles, so if I were you, I would cut all cardio. You might even have a fast metabolism, so if you want to grow, you must eat 17 calories x your weight. If you're not gaining try to add more. Take plenty of protein, if necessary take creatine, but research on that. I'm too lazy to talk about creatine..

[qwerrewqqwer1]

OK thanks for this info. I guess I'll just have to be patient. And from the sound of it I could do with mixing my routine up a lot more, I need to check out some more exercises and variations that I could do. Thanks again.

[goofy775]

Eat more food.. you may think you are eating a lot but you're not. I would also recommend strength training first some variation of 5x5... stronglifts is fairly decent for that purpose

[qwerrewqqwer1]

Thanks for this. I eat just over 3,000 calories a day, and that means I feel ill almost all the time. I feel like I can't physically eat any more, seriously. I eat more than 100g of protein everyday too, which I know is still not enough. One website I saw recommended 4k+ calories and 1g protein per lb body weight.

I know I should be eating more, but I mean, I would just throw up if I ate that much. Any ideas on how to get that amount of food and protein down me without being sick?! xD

[goofy775]

breakfast should be your biggest meal, you should try and eat every 3 hours... have breakfasts then a snack later... some milk cottage cheese etc.. be creative then lunch - snack - dinner - snack

I drink a gallon of milk a day but the hormone levels are ridiculous so that might not be the greatest idea... find a good strength training program and get at it

and yeah its 1g per pound so up your intake a little bit

[qwerrewqqwer1]

Thanks a lot :D I'll try this out, as breakfast is probably my smallest meal fo the day xD And I'll make sure to upp the protein. Thanks again!

[naflodi]

try cottage cheese. 16 oz has about 60 grams of protein. Easy to eat and good for digestion as it is probiotic.

[TheMusclejunkie]

spread it out between 6-7 meals per day dont forget you can supplement at least two of those meals with a quality mrp shake to get big you have to eat big fact

[royale67]

That's actually not true. 1 pound of muscle burns about 5 calories a day. The whole concept of bulking and cutting is a sham.

[davie380]

Please, explain further? What makes it a sham? I'm curious.

[xxsharlashowxx]

I deeply apologize, I meant ectomorph, not endomorph.

[NeverEnoughGore]

God, did Tuan say 200g of protein everyday?! I feel ill eating 100g a day... Plus it's so expensive buying all that tuna and stuff. Can you still get results by eating less protein if you are prepared to accept that it will take longer?

[xxsharlashowxx]

The most proficient way for gaining muscle is to consume a gram of protein for every pound you weigh.

[NeverEnoughGore]

Anyone know an exercise for 'filling in' your pecs at the top in the middle? Just can't seem to get enough focus on that area no matter whether I use dumbells or if I'm incline pressing. Annoying!

[xxsharlashowxx]

Close grip presses.

[VicicousCallousness]

Thanks for that, I have the same flipping problem!

[xxsharlashowxx]

You can also do the pec deck machine, you'll feel it more with that.

[2ndarnold]

i think cable flies can help too

[djvic1ouz]

So when you want to diet to lose fat. Do you lower the carbs? or just overall calories?

[sssass]

Great development! Good luck with the upcoming competitions...

[11231233213211]

Sorry for a spam comment, I'm a newbie. I know not to do the same muscles on consecutive days, but do people recommend lifting every other day? Should you have on on, one off day, so on average you would exercise each muscle group maybe 2 times a week?

Like Monday: Arms.

Tuesday: Rest.

Wednesday: Legs.

Thursday: Rest.

Friday: Arms.

Etc.

Just an example, is taht best, or is it OK to workout everyday just so long as you alternate muscle groups?

[roughneckasian]

you need rest days. if you train everyday, there is a good chance of you over training which would be counter productive

[11231233213211]

Thank you for taking the time to reply! Muich appreciated, I think I'll be increasing the number of rest days I take! Just so impatient to get results, from what you say I guess I've lost sight of the fact that more can be less. Oh well, you live, you learn.

[komar737]

Just great, Natural Bodybuilding FTW.

You and a guy called Brian Whitacre are my favourite bb. Keep going Tuan and Im sure you will get very high in world of BB.

[roughneckasian]

thanks for the comment and will do. this is only the beginning of my 4th year in bodybuilding, so i hope for many more good years to follow

[laotioncutie21]

Thanks Tuan for the new video, gives us a idea on how to begin on practice poses

[roughneckasian]

no prob, but i need to get better. once i do, i will post up a new one

[kgpham]

nice video, i learned alot. one of my goals is to do a show. How many weeks do you have to prepare for a contest? I'm 5'7" and about 176lbs. What weight class would i aim for?

[roughneckasian]

depends on your bodyfat %. but i am guessing light or welter weight. most people will diet about 12 to 15 weeks out if you are a beginner.

[cepsluvr]

Wow, I've never seen you so big! I can't wait to see what you look like in competition state...

[roughneckasian]

lol, me too

[NolaCherrieKohla]

Tuan, what show(s) are you planning on competiting in this year?

[roughneckasian]

Texas Shredder in Austin Texas, WNSO FAME in Houston Texas, Muscle Mania Miami Florida

[Elijah935]

Great Routine! How long does it take for you to reduce your Bodyfat to get in shape for competition? And how do you get it done to loose Bodyfat without loosing muscle?

[roughneckasian]

i going to slowly diet for about 5 to 6 months this year. and yes, when losing the fat, you will lose some muscle, but each year, you get better at it and lose less muscle

[11231233213211]

You should do one of those vids where you take a pic of yourself standing in exactly the same spot each day then add them all together - like this: watch?v=55YYaJIrmzo. Then you can see the fat slowly disappearing to reveal good muscle definition!

[priceethewarrior]

When you stick your ass out it looks like you are a midget

[auntjeminarocks9]

tuan i know im no expert but ive studied some posing routines, especially arnold schwarzenegger's where he kept doing things more "open" where you move your shoulders back and it accentuates your chest. you ve got to expand some more and you sorta curve your back too much

overrall youre still pretty dang good

[roughneckasian]

thanks for the comment. trust me, any advice on posing is always welcome. this is the most difficult aspect for me in bodybilding.

[ChunYeung007]

wheres the abs?

[sh89al]

hey ChunYeung007, no bodybuilder will have cut-up abs year-round. during the off-season they put on mass, to get the big chest, shoulders, back and legs. then pre-contest training starts and they drop the fat by dieting and cardio. so the 8 pac will be there come contest day.

Good luck Tuan.

[roughneckasian]

thanks

[coskunerdem]

lmaooooooooooo omg hahahhaa someone please check out 2:42....ROFL look in the window reflection it looks like his .... haha jsut like the Austin powers movie with mini me and the shadows rofll...btw tuan your awesome keep up the hard work loll

[Strylover]

Dude, you look good, even with the pre-show weight. By show you will look as awesome as ever.

[itzdanniahh]

good luck.

[POISONOAK1981]

Another year bro, time to tear it up.

[rscmrcmd]

May be my favorite of all the Tuan clips. Off season but still

fantastic "V" shape. Beautiful and dramatic from the sides as

well. He will look better than he ever looked come contest

time. Thanks for posting.

[frankibo1989]

Looks good, still it's a long way from contest ready.

What is your BF at this moment?

10-12%?

[roughneckasian]

yep

[lumpiaeater05]

your my inspiration man.

posing does take time and practice, but you got it bro.

[roughneckasian]

thanks, in time i will

[lilgirlsj]

you put too pressure to your ass, it's more like a butt challenge....you have too much mass, you looks like a light bulb...big on top and then get smaller. your waste is too small...and try to stand straight...

[fMax2006]

Too much mass? Waist too small?

That is the exact goal of bodybuilding.

[lilgirlsj]

if he gonna enter with that body he gonna lost..95 % for sure...

[roughneckasian]

this is interesting. it is obvious that you are trying to say neg. things about me, however, those are some of the biggest compliments that I can get for being a bodybuilder. thanks you for the comments, even though they were meant as a neg msg, having lots of mass, big glutes and legs, and a small waist is the ideal look. but i do have about 20 lbs to go, but like i said, its only week 1 of my pre contest training.

[aldpaco]

i 100% love the way youre built. although its not the exact build im going for myself i love the way youre body seems so perfectly in order. i watch your videos to get tips and it really bust me up to work harder on myself... thanks tuan

[tionluvs2dance2music]

Forget what they say but you already know you still look good regardless. That's most important and i wish i could look as half as good as you do. Keep it up!!! :-0

[KaiT3h1337]

Haha scary demon :D Very cool :)

I am not a profesional in posing but it looks pretty good.

Keep on dieting :)