Roger Tsen

Halloween was litty lit. Tips woulda been nice, but Marshmello was a hit at every party✨🕺

Slow bulk is going well, even with reduced training volume since work is insane these days. 😮‍💨

Be flexible when you create your programs. What worked even half a year ago might not even be viable or effective today. Hit me up if you have programming questions. I’m always happy to help 🤗

Shoutout to my best friend and soul sister , life ain’t the same without you out here and I sure do need your help 📸. Mirror selfies just ain’t it😓

And thanks for the costume support!

I should go lift, but my heart says it's time for donuts...🙃

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~2013. Hungry all the time and while pleased with the abs, I wondered why I wasn't building any more muscle.

With the years of knowledge and experience under my belt now, it's so easy to diagnose general out-points:
1. Workout program not optimized
2. Wasn't eating enough, and 🥧🍩binges weren't helpful
3. Doing too much cardio (to burn off 🥧🍩)
4. Was convinced that I knew it all and didn't need help.

#4 is a real killer no matter what you're doing. You don't know what you don't know, and assuming there's nothing more to learn, or that you know better than a professional is a surefire way to plateau.

So long, ✨Clearwater✨! Back to SoCal we go. I'm going to miss all of you dearly. 😭😭😭❣️

Thank you, for an incredible 6 years of friendship, support, and fun. What a journey it has been! I've learned and experienced so much and it is thanks to all of you and I will forever treasure our time together. I am deeply grateful for the times we shared slaying it in the gym, studying/training, growing together, hanging out, and all the support you gave me as clients and as caring friends--especially last year when I needed it most...it meant so much to me. I love you all.

To my dearest friend/soul sister Michelle, thank you for bringing me onto this adventure with you. ✨♾ I don't know who or where I'd be today, without your unconditional love and help. How much we have grown together, mentally, and spiritually, I know I am never the same again, and I am very proud of our accomplishments thus far. The future is bright and endless. For all of the challenges and victories we have traversed and celebrated together and for your family to have taken me as their own, I love them, and I love you so much. Thank you. 🤗

Though I am leaving for now, I look forward to seeing you all again very soon! And please let me know if you're ever in SoCal! LET'S FEAST! (The calories won't count.)

AND…

For those who are wondering, yes I am continuing in the fitness industry, though exclusively running my ever-growing online coaching, and am available for in-person training sessions to VIPs in the Los Angeles and OC area. 🙌💪

Merry Christmas, y'all! Hope everyone had some food coma inducing good eats and good times with your loved ones! ✨🙌🥳

With 2022 around the corner, are there any health/fitness goals you wanna set?

For me, barbell targets aside, I'm gonna eat more fruit/veggies and do more cardio...😅 same thing I tell my weight loss clients to do.

Always brings a smile to my face watching folks lift heavy compounds. 🤩Slaying it, Layla!! 💪💃🏼✨🔥

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Malk. 🐮It does the body good.

Dairy is a staple in my diet and an EZ source of protein. But, if you're lactose intolerant, NotMilk is a pretty dang good plant alternative.

There's only so much meat and protein shakes I'm willing to tolerate, so extras like these help so much!

Talking Exercise and Nutrition with these cute lil munchkins of Cub Scouts Troop 131! 🐻

After lots of pushups, sprints, etc, everyone ended up deadlifting the bar lol. 💪

Just here thinking 'bout stuffs. Like what yummies to eat this weekend? Critical life choices.

Kidding/not kidding.😋 I find that sometimes I'm so busy plowing away in life, in the gym, at work and lose sight of what my end goals are and I'm just going through the motions. Personally, that's when I find myself in a rut, lacking motivation, and not making progress.

This easily happens during drawn-out weight loss or body transformation cycles, and the key is catching it early either yourself or when talking with your coach. It's all too easy to fall off the wagon when this happens.

Pause. Take a breather. Reassess and think about what your purposes end goals are. It definitely helps!✨💪

Shoot me a DM if you need help getting out of a rut!

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🥳🎂Hurrah! Ish mah bday! Thank you all for the birthday wishes, and a special thanks to friends and family for such a fun and delicious week.🤩🤗✨

I appreciate you for being in my life. Thanks for all the good times, your support, your love, and lessons you've taught me. I'm thankful for the time we've spent together and for the years to come!🤗

Physique update! Slowww bulk is back on track and I'm still putting on size and strength despite averaging only 3 workouts/week. 💪(Back to 5x starting this week)

Gonna hold the bulk through March 2022 then cut for the summer 🥳✨🕺...Unless is looking for additional talent 😉🙌

I've been eating just a tad over maintenance calories, though admittedly due to personal life and work stress, I underate in a steep deficit for 3+ weeks.😅 Gotta thank for making bomb food to help stimulate my appetite.

I ain't perfect, but that's the thing...perfection isn't required to make gains! The key is consistency over time and putting in the right diet and exercise programming.💪

Lmk if you have any questions or need help with your diet and physique!

I often get the question, "What's the best exercise for weight loss?".

My default answer will aways be weights and cardio, since it's usually what's needed to develop the physique people want.

If you don't like them, that's fine. Hopefully you eventually do or at least tolerate it as a means to an end.

What's most important is for you to choose an activity you enjoy and would love to do often so that you stay active and still have fun! Cuz when ya have fun, you're more likely to keep doing it 🤗

The future is endlessly beautiful.
You can make any good thing real.

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Ever have a "Why did I eat that?"😩moment on a diet where you feel like you just ruined all your hard work?

Don't sweat it! Acknowledge it and move on. One cheat isn't a big deal as long as you're still in a calorie deficit for the week--meaning in average you ate less than you burned. 💪

But, don't let it turn into a trend of bad discipline either or else you'll definitely make no or slow progress!

I still can't get over how delicious our colors are for this b***y bands set. Did I say b***y bands? I meant 🍑CAKE Bands🍑

It's a definite must-have tool I recommend all my clients to get if glutes are an area of focus.💪

If you want to maximize your gains in the gym, it's all about the details. 💪Proper form and technique are EVERYTHING! Don't even get me started on the programming either.😅

After years of stagnant progress, I made fast, jaw dropping gains once I set aside my ego and went back to being a student again. You don't know what you don't know, so always be open to learn and improve.🤗🙌

To this day, I still study my craft daily so I can give my clients the very best of me. They deserve it!💪

Anyone feel guilty or discouraged when you skipped your workout, messed up your diet, or fell off the wagon entirely?

Don't sweat it! 🤗The good news is, you don't need to be perfect to achieve a healthy body or your dream physique. 🙌(Though it sure helps!)

As long as you're making progress over time, that's all that matters. Life, work, kids, relationships, etc. inevitably require extra priority attention from time to time. You're bound to have to make sacrifices.

Hell, even I miss my workouts when there's too much on my plate! I missed the whole last week, actually.😅 But I knew I'll be back giving it 💯 afterwards. And that's all that matters, guys.

It's consistent long-term lifestyle changes that'll get you to your goal and with lasting results.💪🙌

Thanks for raining on my video shoot, Florida...you bipolar bastard! It was literally clear & sunny a few min ago.

I have a whole bunch of content planned, but I also want to know what areas of health, diet, exercise do you need help with or want to know more about. Leave a comment and let me know!🙌

Thank you everyone for all your support. Much love. 🤗✨

Be TSENsational!
zerden certainly does!Thanks for helping me set up my kickass website and being the most awesomest friend ever.🤗🙌

Stop by and check it out, y'all!
Tsensational.com

One of the many dieting pitfalls is being overly restrictive. Yes, be disciplined and limit your calorie intake, but allow yourself some Havingness as well.

You don't have to be "good" 100% of the time in order to make good fat loss progress. 🥳So what if you had some pizza or went hard on a bday dinner? Don't feel guilty about it! Enjoy the yummies. 🤤🙌 The extra calories from treating yourself now and then are a mere drop in the bucket the the grand scheme of things.

Just don't make it a habit.

The more you restrict yourself from delicious foods, the more you'll crave them and the more likely a binge would happen.

This is why I always program treats into my clients' meal plans and help them with strategies to have cheat meals AND still lose weight doing it.💫🕺💃

I used to think heavy-ass weights with low reps were the end all be all to getting muscle gains. Noop. 🙅‍♂️🙅‍♀️
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Technically, with volume being equal, you can grow and get stronger with any rep range. But, some muscles and exercises do a helluva lot better with lighter weight and high reps.
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The best thing I ever did and continue to do for myself and my clients was to study the fundamentals of my craft, learning the science and the how's and why's of diet and training, putting aside pride, ego, and all outside opinions.
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No matter what you do in life, you can only improve if you keep an open mind, are willing to learn, and don't assume you know everything.

There are no shortcuts or special tricks to building muscle or losing fat. The best advice I have is to get out of the mindset of fad diets, their cherry-picked "scientific claims", and unstructured training because you're missing the forest for the trees.
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Instead, take the time to learn and understand the actual science and principles behind weight loss and exercise programming. With that knowledge, you can make ANY diet work for you 100% off the time because it's not about what foods you eat or don't eat or when you can or can't eat, it's about how you apply simple concepts at the core of any successful diet protocol: energy balance--calories in vs calories out.

If you're just spinning your wheels and not making any progress with weight loss or your physique, we gotta talk.
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Let's get you the results you deserve!💪🙌 DM me.

Training tip: If you find yourself getting worn down towards the end of the week, schedule your hardest workout days (ie Legs) earlier in the week.👌🙌 You'll perform better and be less likely to miss the workout as well!

Unless you love and have the time for cooking, pick simple and easy meal prep ideas to save time and effort. 👌That doesn't mean it has to be bland though. Spice it up like with the chicken fijitas here in a low carb or lettuce wrap!

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Personally, part of the fun in going to the gym is fitness fashion. I feel more motivated and ready to slay my workouts when I'm rocking a killer outfit.💪

How about you guys? What helps give you that extra motivation and fun factor?