Trent Weston, MS, CSCS, Pn1

💥Performance/Nutrition Coach💥
NSCA- CSCS
Pn1- Nutritionist
SMRC Rugby

[Pratik Patel @PratikxPatel]

Increased dietary creatine does NOT harm or stress the kidneys

Increased dietary creatine has actually been shown to be renoprotective, even for those with kidney disease

Creatine does NOT cause kidney damage or injury and can and should be supplemented by most EVERYONE

Measure Cystatin C (as I’ve said all along for years) to assess kidney health and function

PMID: 39778146

[Trent Weston, MS, CSCS, Pn1 @Coach_TWest]

@20repScott Without a doubt.. even in the 1-on-1 setting. Being "on it" and brining your best for 6-8 sessions a day, 30-40 sessions per week can take it's toll

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

HS Athlete 1st❓to me: “What do you think of pre-workout?”

Me: “Are you eating 3-4 balanced meals with high-quality🍳protein? Drinking 80 oz.💧? Sleeping 7-9 hours?”

Athlete: “No, I don't have time.”

Me: “Okay, until you do that, here's the equivalent of what you're doing.” 🩹

[John Davis, CSCS, Pn1, OPEX @Mr_davisj]

This one shift has led to my biggest growth both personally and professionally.

The information you put out will always be limited by what you take in.

I read and learn more than I speak first.

[Trent Weston, MS, CSCS, Pn1 @Coach_TWest]

2 Fat loss Myths most people are actually better off believing:

Myth #1 - Don't eat anything after 8pm.

Myth #2- Carbs make you fat. So drastically reduce them (especially junk ones) and you'll get leaner faster.

[Trent Weston, MS, CSCS, Pn1 @Coach_TWest]

Some people don't wanna hear it but STRENGTH is the mother of all training qualities.

The greater the base level of strength the greater the potential for increased power, hypertrophy, speed, and fat loss.

[Trent Weston, MS, CSCS, Pn1 @Coach_TWest]

Doesn't have to be overly complicated

Rotate between Days 1 & 2, 3-4 x week

Perform each workout 6-8 times

Focus on full controlled ROM and Tempo, leave your ego at the door, and do simple hard work

Eat real whole foods, drink plenty of water, get some quality sleep, and grow

[Trent Weston, MS, CSCS, Pn1 @Coach_TWest]

SIMPLE BEGINNER MUSCLE BUILDING ROUTINE:
DAY 1:

A) HEEL ELEVATED BACK SQUAT - 5 X 8-10 - 4010 - 180s

B1) 45* NEUT DB PRESS - 4 X 8-10 - 4010 - 90s
B2) 1-ARM DB ROW - 4 X 8-10 - 3011 - 90s

C1) 45* BACK EXT - 3 X 10-12 - 3011 - 60s
C2) ROPE ROW TO NECK - 3 X 12-15 - 2011 - 60s

[Trent Weston, MS, CSCS, Pn1 @Coach_TWest]

Simple Progression:

Work up to a top set of 10 reps, leaving 2-3 reps in the tank on week 1.

Did you get all your reps and sets? add 2.5-5% load next workout.

Did you miss a few reps? great, keep the same weight and get all the rep before adding more weight.

[Trent Weston, MS, CSCS, Pn1 @Coach_TWest]

@BrendanThompsn So crazy.. it just might work.

[Trent Weston, MS, CSCS, Pn1 @Coach_TWest]

BOOM!

People are often quick to jump to conclusions without any context or thought.

The dose makes the poison.

[Max Lugavere @maxlugavere]

The amount of protein you eat for your first meal strongly predicts the amount of calories you’ll consume the rest of the day.

More protein = fewer calories.

Why is no one talking about this?

[Trent Weston, MS, CSCS, Pn1 @Coach_TWest]

If a meal has less than 20g of protein, it isn't a meal.

It's a snack.

[Trent Weston, MS, CSCS, Pn1 @Coach_TWest]

3. Don't eat anything after 8pm

This one is super simple. Most people don't eat anything good at night. late night junk foods can quickly add up in terms of excess calories

The fix?

Start "fasting" after 8pm. Have your next protein-packed meal first thing in the morning!

[Trent Weston, MS, CSCS, Pn1 @Coach_TWest]

3 simple habits that will quickly transform your physique and health:

➡️➡️➡️

[Trent Weston, MS, CSCS, Pn1 @Coach_TWest]

2. Prioritize and eat more lean protein

Not only does it drive muscle growth, repair, and maintenance, but is also highly satiating; helping curve hunger and cravings.

Aim for .8-1g per lb. of BW or 2-3 palm-sized portions across 3-4 meals throughout the day.

[Trent Weston, MS, CSCS, Pn1 @Coach_TWest]

@thostraining Eat some food then fats till the next meal. Works everytime

[Trent Weston, MS, CSCS, Pn1 @Coach_TWest]

Felt good to boot up and knock off some rust after taking the spring season off.

First time stepping on the pitch since last November, felt great to take the field with my boys again.

Looking forward to a strong summer and getting back to competing this fall.