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Gusto ko na Mag-GYM / Workout (2)

  • @dark_hedge12
    I was able to clean bulk 2 kilos lang in 3 months using this program. Mahirap mag bulk, you need to push for heavy weights.

    day1 chest - 19 sets
    day2 back - 26 sets
    day3 legs - cardio hiit 1 hr
    day4 shoulders - 23 sets
    day5 legs - 23 sets
    day6 arms (bi/tri) - 20 sets
    day7 rest
    rinse and repeat

    This is exluding abs and forearms which you shd be doing 4x a week for abs and 1 or 2x a week for forearms. Completion time is around 2-2.5hrs depending on recovery, then 30 min for stretching and warm-ups, ok yung foam roller. Try to target all areas ex pecs - upper, med, lower pec; delt - front, lateral, rear; legs - train calves para hindi maging chicken ;) Try to push very heavy on calves above 300, 400, 500 lbs to grow.

    This is my program, you can start off 3x a week nga by concentrating on major muscles day1 - chest, day 2 - back, day3 - legs. Then after a month, incorporate mu na yung other parts. Mahirap pag hindi even yung development, dami akong nakikita na ang laki ng chest at ang lapad ng back pero parang malnourished yung arms. Yung iba ang laki ng upper pero chicken calves ;) As in pag bumuhat ng chest six plates, pag calves four plates lang.
  • Thanks pafi david

    Gawin ko tong program mo.
    Ano pala program mo sa food at paano yung pag intake? Every after workout ba or what

    Yung medyo budget-friendly sana. may nakita ako here 8 boiled egg with ham and cheese para hindi ata umay

    SAlamat
  • Meal plan:
    before workout saging at 2 boiled eggs - tantsahin na medyo 'runny' yung pula ng itlog.
    after workout - fruit (apple, pear, kahit wala) 2 boiled eggs

    Mostly chicken at fish ang meal ko. Ok din ang beef. Mix some greens in your diet for fiber. Pag naumay ako sa itlog, sinasama ko sa pancit kanton or hinahalo ko sa kanin at sinasangag, samahan mu ng teriyaki marinated beef or chicken at may kumpletong meal ka na.

    For bulking 1 gram of protein per pound of body weight. Some ex of protein calculations:
    1 egg = 6 grams
    1/4 roasted chicken = 120 grams

    This is just old school bb weight gaining. You can probably eat less than 100 grams of protein per day and you can still continue to grow (via clean bulking). Nasa training yung pag grow - via overloading.
  • Ok din yung omelette pag umay na sa itlog. Ok lang kahit anung luto mu ng itlog. Daming pagkukunan ng protein - nuts, beans, tofu, gatas, etc.
  • Hi all. Is anyone experience buying whey proteins from lazada?? are they legit?? planning to buy sana since im from davao medyo mahirap hanapin yung Whey na gusto kong bilhin. Salamat!
  • Mga boss hingi lang ng advise for lose weight. Currently obese :( . Thanks.

    Age: 33
    Weight: 260lbs
    Height: 5'6
  • Mga boss hingi lang ng advise for lose weight. Currently obese :( . Thanks.

    Age: 33
    Weight: 260lbs
    Height: 5'6


    Start simple by eating only whole foods and include green vegetables (green peas, okra, broccoli, pechay, etc) in every meal.

    Remove junk foods

    -- edited by bintsmok on Feb 17 2017, 02:47 PM
  • it's me again
    di na bumaba yung timbang ko, stock na ko 68 kilos, di ko alam anong problema, halos less than 1200 cal na lang intake ko araw araw. Pero di pa din bumababa timbang.
    2 kilos lang nawala sa timbang sa loob ng 3 linggo.
  • it's me again
    di na bumaba yung timbang ko, stock na ko 68 kilos, di ko alam anong problema, halos less than 1200 cal na lang intake ko araw araw. Pero di pa din bumababa timbang.
    2 kilos lang nawala sa timbang sa loob ng 3 linggo.


    Ako naman after 6 weeks I've lost 6 kilos only. Pero what's good is halfway na ako sa goal ko.

    Problema lang yung tyan, 2.5 inches pa lang nababawas since then.

    Pansin ko din ang hina ko ng kumain saka madali na mabusog kapag kumakain.

    No rice, no junk food, no chocolates and only water ang iniinom ko kapag weekdays.
  • ako halos 5-6kg na lose ko since January 4 ako nag diet...almost 1.5kg nag lose per week madalas..

    nawala ko ung sakit kong reflux..nagpa check up aq doctor...

    dpt pakiramdaman nyo ktawan nyo po sa pg diet..mnsan kelangan mo bawasan na kinakain..trial and error tlga ang bodybuilding or fitness
  • Mga boss hingi lang ng advise for lose weight. Currently obese :( . Thanks.

    Age: 33
    Weight: 260lbs
    Height: 5'6

    I'll take this on a different approach. Mahirap mag diet, nakaka-inis but you have to do this eventually - not now probably start tweaking little by little after 6 months.

    In order to loose weight, you need to gain weight :) By building muscle mass. So to jump start this program, enroll in a gym with good equipment - power rack, squat rack, calf raises both seated and standing. More muscle, more calories burn. Capitalise on your current diet of above 2000 calories. Lift heavy, build muscle mass for 1 year. Baka nga even less than a year, mapapansin mu na kailangan ng katawan ng proper nutrition to lift heavier - fiber, protein, etc and you may probably start tweaking your diet little by little.

    Include cardio once in a while. Do 3 days on (gym work) 1 day off - day 1 push; day 2 pull; day 3 legs; day 4 rest; then repeat. This won't win you the biggest loser challenge but rather it's a lifestyle change.
  • hi guys.
    hehe.. pwede ba dito yung boxing instead of "gym" (bodybuilding)?

    5'6"
    from 97kg to 87kg
    In a month. pero etong 2nd month ko naglalaro na lang sa 85-87kg
    di na bumabagsak ng matindi.

    mga inalis sa pagkain :
    Softdrinks (totally)
    Ice Cream/Cake (pag may okasyon)
    Junk Foods (totally)
    Hotdogs/Burger/Instant Noodles (Halos wala na, taas sa calorie pero di nakakabusog)
    No heavy meal after 4PM

    common food ko ngayon :
    Chicken breast (Binabad sa egg, fried, small amount ng oil)
    Saging/honey (2pcs before going to gym, 2tsp)
    Peanut butter with 1-2 slice of bread per day (pero balak ko na tanggalin yun bread, papak na lang)
    Soymilk 2-3L per week (binebenta ng magtataho)

    eto na ata yung sinasabi nilang, sa diet na magkakatalo kung
    may ibababa pa yung timbang ko.

    1200-2000 calories per day ang intake ko.
    hirap magpigil lalo na pag gabi tapos hirap makatulog.

    Any tips? salamat