Carl Roberts’ Training & Fitness Program –

[music] [music] Hi, I’m Carl Roberts. I’m a Marine and winner of the Military Transformation Challenge for Growing up, I was always
a scrawny kid in high school. Basically, when I graduated–I
graduated weighing, basically, like, 98 pounds. So it was just–it was always
pressure and it was always being small. Tried out for
football ninth grade. No, stayed on the team
for about a month. Well, it wasn’t–growing up,
it wasn’t never really a big concern of mine. I just went to school and had
fun, you know, it didn’t really bother me. I just did whatever I had to do
and just, you know, went about it just like that. It didn’t really become
a pressure until I was into the Marine Corps. And in the Marine Corps, it was
a big thing to stay active and to stay in shape so that’s when
it became a big part of my life too, to try to get more active
or try to put on mass, something like that. I got stationed in Okinawa,
Japan, and once I got to Okinawa, Japan, you know, just
being new, fresh out of school, tried to find out where I fit
in, I just went out for boxing. I did that with a
coach for about a year. After that, I would say,
probably towards my last year in Okinawa, it was a 2-year
deployment, I started transitioning from daily boxing
to basically weight training. I had a roommate and a couple
of guys that I stayed with that were big, you know, gym rats. At first, I would go with them
and basically, like, I had no knowledge of what I
wanted to do, like, lifting weights, usually I’d go in and try to put the
heaviest weight I could lift, you know, go in there and push
it four times, go to another machine. But basically, they would
give me the basics and the guidelines, like, these are the
compound movements, which you’re supposed to do. Over time, I was doing it on my
own so it became just a daily routine in my life. I would go to work, go sit at a
cafeteria, go grab a chow, and gym. And that was just basically,
every day I was at the gym. I just kept that same routine
when I came back Stateside. I would go to work and
then chowed and gym. The same thing. Once I transferred to Reserves,
I was activated and deployed to Afghanistan for a year. Once I came back from that
deployment, I basically transitioned out of
the Marine Corps and I sort of got, again,
I’d say depressed. It was a hard time for me to
accept once I got out of the military. You know, it was a big part of
my life and it’s all I had knew and I stopped working out. I was just sitting home, hanging
out, and basically I just got out of–got into real bad shape. So it took me just to, you know,
take a look at myself and just, like, man, you know, I really
need to get back in a gym. And I just kicked myself in
the butt and got right back into the gym. Basically, I was on the Internet
one day just Googling and obviously I was looking at some
military stuff and I came across the Military Transformation
Challenge on so I figured, you know, why not
choose this as a beginning to get myself back into shape. So it gave me a goal to reach
for, something to motivate me. I’m the type of person if
someone tells me that I’m not gonna be able to do something,
that’s gonna motivate me more to try to do it anyways. But once I set my mind to
something and anybody can attest to that, especially my parents,
I’m just a different person so I’m gonna try it out, you know,
try it out for myself here. So me having that goal to reach
for, I’m gonna do whatever I can to reach that goal. So that’s basically
how that happened. Just searching round the
Internet, came across it and then–and just like that. [music] Everyone’s body’s different
so what will work for me will not work for another person. Like Arnold Schwarzenegger, I
mean, 18, I was looking at his workout and trying to do his
workout, expecting to look like him. My body structure is not
like his body structure. So basically, what I would do
is, I would work out and keep a log of what I would do and if
it–you know, how I felt after that workout or the day after. If I felt good about
it, then I’d keep it. If I didn’t, then
I’d just toss it out. So basically, you got to get
a feel of what worked for you. With training, I constantly try
to switch up my training, try to keep my muscle confused. Everybody–every 2 to 3 weeks
I try to come up with something new whether it be weight
training, change up the reps, I change up the sets. I basically just try to keep a
constant change in my workout routine, period. When I first started, I would
do basic bodybuilding routines. I would do, you know,
benchpress, the incline, decline and things like that. Now, over time, I transitioned
into incorporating, like, more resistance, like I would put the
resistant bands on the–on my benchpress or just doing
more super sets, drop sets, negatives. Like I said, I constantly
try to switch up the routine. I don’t like to do the same
thing every day and every week but I try to keep it–constant,
keeping it switching. Say if it would be CrossFit one
day, you know, stuff like that to try to keep a constant
change in my training. I try to keep my reps and
sets based off my goals. So, if I’m trying to build mass,
obviously, I’m gonna increase the weight, drop the reps,
and increase the sets. I try to do nothing less
than, you know, eight reps. I try to keep a split, just like
a 3-day split or a 4-day split. Right now, I keep my split at
3 days which is usually chest, shoulder and tris; back and
bis; and legs on another day. And then I throw upper abs so
within three of those days as well. For those 3-day splits I keep
most of my training based just free weights, basic squat,
benchpress, military press, deadlift. I mainly incorporate machines
so I keep with the basic bodybuilding, you know,
bodybuilding style, weight training, and then those–the
extra, like a Saturday, that’s when I do a–something like high
intensity training, CrossFit, stuff like that. Now cardio, it varies. Sometimes I may do
cardio in the morning. I try to keep–when I do cardio,
I try to keep a good break in between it. If I do cardio in the morning,
I’ll give myself a 4-hour break before I do weight training. I don’t really need too much
cardio so I just limit my cardio to about 15-20 minutes a day. My rest days, I basically try to
stay away from the gym on rest days. I just refuel my body from all
the abuse I gave it throughout the week so I just try to
stay away from the gym. I don’t do any cardio,
any avenues like that. Strictly rest day. My motivation for weight
training is just–I just like the feeling of just being there
in the gym, just going out there and just taking out the stress
of the day, just going to the gym and just laying it
all out on the weights. I get the natural high
while I’m working out. Just being dedicated so even
though I’m have to sacrifice going out at night with the guys
one day of the week or stuff like that, it’s just basically
it’s keeping that mindset and just staying motivated. [music] Nutrition is the main thing. The most important part. You don’t really grow in a gym,
you grow out of the gym so my most important meal is
my post workout meal. I base my diet off of what my
goals are so whether it be lean eating, gaining mass or just
maintaining what I already have, I stick with whole foods. Whole foods have been a big
part in my transformation. Over doing research and reading,
I’ve learned that whole foods are, you know, more beneficial
for your body so most of my proteins come from lean meats. My carbs comes from
grains, rice, grits, cereal. And then I get my fat from
almonds, peanut butter, almond butter,
and things like that. I incorporate a whole lot
of veggies in my diet. Fruits, I keep to a minimum. Basically, I use those as my
dessert at the end of the day. I just try to switch up, you
know, switch up the meals every week or something like that
just to–something a little bit different. Instead of just baking it,
sometimes I may just cook in the Crockpot, just basically try to
switch up how I prepare it and just go from there. With seasoning, I try to stick
to two to three seasonings, salt, pepper, maybe
seasoning salt. Hot sauce definitely. I love hot sauce on my food. I don’t try to incorporate
a lot of ingredients. I try to keep it to a minimum so
I can know what I’ve put in my body. I stick to six to eight meals
a day, depending on how my schedule plays out. But I start eating approximately
6:30, 7 in the morning and I try to eat every 2.5 to 3 hours. Going to restaurants, a big part
of keeping track of what I’m consuming is a app–it’s called
“Calorie Counter,” and you can basically there’s a bar code you
can scan, you know, something that you pick up at the store,
if you’re going to a store. You can type in a restaurant and
it’ll pull up all the items that they have on that menu and
that’s–you can see what–how many calories is in there, how
many carbs, sodium, you know, things like that. So I can still, you know, keep
myself on my nutritional goal. Cheat meals, I do
love my cheat meals. I go to my mom’s. She has the soul food. You know, come back from church,
having a big–the big dinner, so I look forward to those, you
know, Sunday feasts where there’s rice, macaroni, fried
chicken, you know, stuff like that. So I still, you know, I still
consume those meals but just keep them to a minimum. Depending on what my goals are,
if I’m preparing for something then I may limit my cheat
meals to once every 14 days or something like that but I at
least give myself one cheat meal, basically like a reward
for the hard work that I’ve done throughout the week. [music] I pit myself based off what
I need in my daily diet to reach my fitness goals. Most of my supplements are based
on what I’m not able to get throughout, just consuming
daily foods or natural foods. Usually I stick with protein,
creatine, multivitamins, you know, healthy fats like fish oil
post workout, glutamine, things like that. I started out not being very
knowledgeable about what I was taking. I would buy something, take the
thing and it was gonna do the work for me. Over time, I’ve learned to
read up on the supplements. I do a lot of research. I go on the Internet,
read reviews, look up the ingredients. The main thing is basically
what–reading what’s in the supplements. A lot of supplements have a lot
of junk in them, like fillers. So basically I look at what
the supplement does as well as what’s in that supplement. When I wake up, the first thing
that I do take when I wake up are my BCAAs. I take my multivitamins. I’ll consume a protein shake in
the morning, sometimes in place of breakfast. Before I work out, I
take my pre-workout. I don’t take a
pre-workout that often. I try to cycle that. Mostly, I’d stick with a black
coffee and some BCAAs before I work out. I take the creatine obviously
before and after I work out. I like to take my protein and
mix it with peanut butter, oatmeal, sometime I throw some
berries in there just to give it a different feel, just like
the, you know, you give it a different taste instead of
having the same, you know, plain protein shake. So I like to throw different
things in there to increase the flavor. Everybody’s body reacts
different to different supplements so what, once
again, what work for me wouldn’t actually work for
another person. So but the–I basically tell
everyone start with protein, creatine, multivitamins,
basically are the most important to start off with. [music] I would never go back,
back to being out of shape. This has been a big part of my
life, even my job now and I’m a personal trainer at the gym, so
I try to keep the gym as a big part of my life, period. I feel that my goal here is just
to be–help and motivate others, you know, like myself. If it wasn’t for other people
out there for me to look up to, I probably wouldn’t
be where I’m at today. So if anyone has any questions
or need any help or information, you can visit my BodySpace
at clrobertsjr, or Twitter @letmesculptyou,
Instagram as well. For more videos and content,
keep coming to

40 thoughts on “Carl Roberts’ Training & Fitness Program –

  1. I guess it's all good, what's the old saying? "To each their own?" At least ya'll aren't skipping leg day or curling in a squat rack lol

  2. I mean, I've got respect for the guy having stuck with it…but in all honesty…these videos are full of the same redundant platitudes. Every now and then you might find a spec of gold; but it's becoming more and more vapid.
    Don't get me wrong, I genuinely love BBDC, but I'm telling you that these particular videos will get you nowhere like the copious, specialized books out there at our disposal (comparatively speaking). These are more dumbed-down and motivation oriented.
    Props to Carl though.

  3. It was a requirement for the competition he won. The newspapers were considered proof of the date/progress/timeline he was showing.

  4. In my professional opinion, there wasn't one. It was all very basic stuff: Logistics; Setting Goals; Keep it Fresh; Periodization; Staying Motivated; Et Cetera.
    It's more along the lines of, "See what you like? Well these are my methods"
    You'll learn the "what", but rarely [if not, ever] the "why".
    Regardless, epiphanies will crop-up with people in all sorts of ways, for any number of reasons. There's no such thing as "the best workout".
    So unless it's academic, study yourself..not someone else.

  5. Seriously? He said you MIGHT find something useful by watching these. Not that there IS something universally valuable in each one. How could you honestly misconstrue "might" with "will"?
    That's like someone saying:
    "You can run around town panhandling for spare change. You might find a generous person every now and then but most people don't have money to throwout. It doesnt even compare to getting a proper job"
    Wth you asking:
    "How much money will the generous people give me? out of interest"

  6. Did he say he had creatine and black coffee pre workout? I'm pretty sure caffeine counters the effects of creatine…

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