@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.
Forum Topic
Gusto ko na Mag-GYM / Workout (2)
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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.
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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!
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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 -
Was told by our company nurse na obese type 1 daw ako. 73kg at 5'7". Sabi niya kasi iba ang normal BMI ng Asian men sa Western's. Actually ngayon ko lang nalaman yan.
When I look at my body I guess I can be considered skinny fat. Question guys meron ba kayo marerecommend na trainer MNL area? Mahal kasi sa gym namin. I need someone to push me to my limits. Nagplateau na kasi progress ko. I've been hitting the gym on and off for 2 years now. Hindi consistent since madalas ako tamaan ng insomnia. But in that 2 years naman, I lost 8kg na rin. But I want to up the ante and transform my body talaga
Any suggestions? -
^Pag ki-nonvert yung weight mo in lbs.(73 * 2.2) nasa 160.6 lbs ka. Overweight ka lang ng 1.6 lbs sa recommended weight for your height (Mas is 159 lbs. for 5'7 base dun sa nakita ko, not sure if it's for the asian people). 5'7 din ako pero mga around 157 lbs. Tingin ko naman sa body ko eh sakto lang na may tyan though nakukulangan ako sa shoulder and arms. Di pa kasi ako nag gym ulit. Ano ba BMI na para sa Asian?
-- edited by jeff_3429 on Mar 10 2017, 03:48 PM -
Hello mga sir baka may diet plan and work-out program kayo? gusto ko sana magkaron ng beach body sa vacation namin sa july hehe, nagstart nako mag gym last january, 2-3times a week lang and nsa 1-2 hours lang, any suggestions mga sir para mahabol ko pa yung gusto kong katawan sa july. Gusto kong lumiit tyan ko then mahubog shoulder and chest ko :) TIA.
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^^sir ang healthy BMI for Asians is between 17.5-22.9. We're more predisposed to fat storage than other ethnicities daw kasi. And mine's actually 24.98. So ang totoo niyan is overweight ako hehe.
Based from that my ideal weight should be 66kg. And I'm 72.5kg right now. Thats hard work. Whew.
-- edited by bong_23 on Mar 10 2017, 07:34 PM -
^That's 145.2 lbs. Ano yang 66 kg na yan? Max ideal weight ba, mid or minumum for 5'7? So overweight din pala ako at around 155+, hehe...
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healthy BMI
BMI is only applicable for people who doesn't do weight training -
Ah talaga sir. Okay. Good to know. Hindi ko rin maimagine sarili ko at 66kg.
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Boss, Pahingi naman po ng advise. Gusto ko lang po malaman kung nasa tamang track ako.
26 yrs old., 200 lbs. 40% fat mass.
ang ginagawa ko na po ngayon for 2 weeks straight. Ay pure diet. Eto po ung meal plan ko. paycheck naman po kung okay lang
breakfast. 8 scoops of whole grain rolled oatmeals. ( un lang )
Lunch. 6 egg whites with cheese tapos nilalagyan ko ng Tuna light in vegetable oil pero hinuhugasan ko ng water ung Tuna lite. Para mawala ung alat and mantika.
Dinner. 1-2 saging tapos Green Tea isang Cup.
tsaka enervon C isang capsule per day haha
2 weeks straight walang daya. hahaha.. No rice at all. Kaya ko naman na. I get the hang of it.
For work outs naman. mostly sa bahay lang puro cardio lang. konting stretching. Do I have to start going to the gym na? or should I cleanse pa? any suggestions?
salamat ng marami -
sino member ng anytime fitness dito? ok ba siya? para kasing puro threadmill lang laman e.
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Hmm, beach bod in 4 mos, 2-3 times/week workout. Paturok ka ng growth hormone from your trusted physician - that's the only way para magkaroon ka ng ma ala - adonis na katawan in 4 mos. Proper diet and gruesome training can't change your physique in such a short time.
Well siguro kung milyonaryo ako at wala akong trabaho, without magic, I'll do 1 hr cardio in the morning (running, swimming, aerobic, whatever.) kain (high quality fruits, veggies, eggs, meat), then intake ng supplements, tulog 1.5-3hrs (for growth hormone cycle), then workout split part1 then kain, supplements, tulog, then workout split part 2, kain, supplements, pa massage bago matulog. Then kinaumagahan repeat the same pattern. With zero junk foods and processed sugar then I guess you'll definitely have results in 4 mos. Make sure to bench press 200lbs+, or better if you can ohp 200lbs as part of your workout - sigurado pipilahan ka ng mga chicks sa pagdating ng July. Hindi mu na siguro kailangan ng adonis na katawan kung may pamaypay kang salapi :) -
May nag jump rope ba dito as Cardio? Got into jump rope last week. Nakakatuwa rin pala 'to lalo na ang boxer shuffle or skipping. Na-injury kasi ako 3 weeks ago. Mallet finger sa hinliliit. Sabi ng Doctor 6 weeks i-splint kaya hindi ako makabuhat. Puro squat na lang ang ginagawa ko and lately ito nga jump rope.
Type ko yung Crossrope pero wala naman mabilhan dito. Hammer na speed rope ang gamit ko ngayon. -
I did jump rope before. Bumili pa talaga ako. I got bored. Don't do it anymore. =)
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Hi im 35yrs old 5'5 ask ko lang mga sir ano po ideal weight para sa akin sa ngayon ang weight ko is 68kg.
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Hi, good evening. Anong college course/ postgraduate course/ masters degree ang pwedeng pasukan na related sa Fitness? tsaka anong school bukod sa UP at UST merong nag ooffer?
-- edited by dahbirck on Mar 14 2017, 08:30 PM -
Hi im 35yrs old 5'5 ask ko lang mga sir ano po ideal weight para sa akin sa ngayon ang weight ko is 68kg
Up ko lang
-- edited by jherdy on Mar 15 2017, 03:38 PM -
I lost 15 pounds in six weeks. Rice, pasta, bread, sugar, soda, all processed food removed (canned goods, junk food). I do push ups, situps, planks, lat pulls, no heavy lifting, max 40 pounds lang all in 1 hour. Diet is 90% vegetarian, protein from tofu, nuts, eggs, cheese. I am 45 years old. After 6 weeks, lahat ng joint pains ko nawala, migraines gone, even toothaches are gone, mood is up most of the time, sleep is way better, deeper and more refreshing. I also drink pureed malunggay leaves with turmeric (yellow ginger) as tonic and anti-inflammatory daily.
-- edited by XPC42 on Mar 15 2017, 06:01 PM -
sino member ng anytime fitness dito? ok ba siya? para kasing puro threadmill lang laman e.
they have all the usual machines, but only one of each