@Scout528
Ok lng chicken. Salmon is also good alternative with omega 3. Isama mu sa diet mu fruits like black berry and grapes para may anti inflammatory for gout. Ako nasa genetics ko na yung gout kaya dependent ako sa allopurinol. I only had attacks pag kulang ang inom ko ng water. Advise sa kin ng dr ko na continue sa allopurinol lalo na sa mga supps na ginagamit ko - may fat burner, pre workout, post workout at whey.
Forum Topic
Gusto ko na Mag-GYM / Workout (2)
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Yay! hindi na ako mukhang pathetic! kahit papaano... hahah
sa taba ko, nakakaabot narin ng 15 push ups! nag start ako sa 5 lang tapos ngayon hanggang 15 na kaya na pilit pa! lol
so, I have this wooden treasure chest like in a rectangular shape which I do my push ups, step up, triceps dips and to add my work exercise are follows, jumping jacks, wall squat, squats, high knee run, front lunges plus I have two 10 pound dumbbell...
so wala pa talaga akong daily routine sa exercise ko... basta makagawa ako ng 30 times na jumping jacks, squats, front lunges and 30-45 seconds na wall squats, high knee run and 10 times sa dumbbell on each hands....
Indoor lang sa bahay na pwede gawin somewhere between 10-11pm. If you have any tips, advise and suggestions... will greatly appreciate it! at kung meron din kayo idea for my routine or regimen please tell me! paki post nalang din or indicate kung ano tawag/name sa exercise workout at para saan yun? tapos google ko kung papaano ginagawa.... like my previous post, target is weight loss and toning pero someone posted ibuild muna daw ang core? cardio narin kung kaya gawin paki sali narin...
Salamat sa mga sasagot! - Post deleted #11918894
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seryoso ba wala pong member ng mainstream gyms dito? :/
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Laserion on 24 Apr 17 @ 11:00 PM #
sa taba ko, nakakaabot narin ng 15 push ups! nag start ako sa 5 lang tapos ngayon hanggang 15 na kaya na pilit pa! lol
Good job! Isang set lang ba yung 15 reps?
Laserion on 24 Apr 17 @ 11:00 PM #
Indoor lang sa bahay na pwede gawin somewhere between 10-11pm. If you have any tips, advise and suggestions... will greatly appreciate it! at kung meron din kayo idea for my routine or regimen please tell me! paki post nalang din or indicate kung ano tawag/name sa exercise workout at para saan yun? tapos google ko kung papaano ginagawa.... like my previous post, target is weight loss and toning pero someone posted ibuild muna daw ang core? cardio narin kung kaya gawin paki sali narin...
Salamat sa mga sasagot!
Better if you share some stats about yourself first. Age, height, weight, male or female, and maybe diet narin. -
seryoso ba wala pong member ng mainstream gyms dito? :/
Why don't you just call them? -
seryoso ba wala pong member ng mainstream gyms dito?
Member ako, dito kc sa tinitirhan ko 2 branch yung available. Isang kanto lang ang layo ng mga gym sa bahay. Yung isa nasa CBD, yung isa nasa mall. I like my gym better compared to FF kc yung gym ko may standing at seated calf raise, yung FF seated lang. Mas marami nga lang magagandang chicks sa FF at konting epal :( at least halos solo ko na yung buong equipment sa gym ko pag 7pm-closing. FF rates are about $50/fortnight, ok ang FF if you're traveling a lot. You can have discounted rates via a health/insurance fund membership or via your company. -
Why don't you just call them?
elusive sila sir about the info. they keep on saying to visit. oh well.. -
Good job! Isang set lang ba yung 15 reps?
Yup! wala ako idea kung ano ideal for beginners kung ano ideal reps, sets and rest in between for my physic tapos yun ang gawin kong target for my daily routine... kung hindi pa kaya mag a-adjust ako until ma meet ko requirements!
Better if you share some stats about yourself first. Age, height, weight, male or female, and maybe diet narin.
Paktay! wala na tayo sa Kalendaryo... nasa 30+ hahah yung bigat ko 185, a lil overweight for my height (midsize) eating habit light breakfast, more on lunch and light dinner... mostly steam/boiled veggies, spicy noodle with tofu and ground beef/pork in a boiled pasta season with salt & pepper.... no more soda drink narin, but sometimes napapabili ng ice cold tea.... -
Laserion on 25 Apr 17 @ 10:02 AM #
Yup! wala ako idea kung ano ideal for beginners kung ano ideal reps, sets and rest in between for my physic tapos yun ang gawin kong target for my daily routine... kung hindi pa kaya mag a-adjust ako until ma meet ko requirements!
Add more sets. Ideally from 1x15 to a comfortable 4x8 and then eventually move to a solid 4x12. Usually anything more than that becomes endurance training and you need to break strength plateau kung push-up ang usapan so need to introduce a harder exercise.
Laserion on 25 Apr 17 @ 10:02 AM #
Paktay! wala na tayo sa Kalendaryo... nasa 30+ hahah yung bigat ko 185, a lil overweight for my height (midsize) eating habit light breakfast, more on lunch and light dinner... mostly steam/boiled veggies, spicy noodle with tofu and ground beef/pork in a boiled pasta season with salt & pepper.... no more soda drink narin, but sometimes napapabili ng ice cold tea....
What's your exact height? You didn't mention fruits so try mo rin banana, apple etc. And good fat sources din isama mo eggs, olive oil, peanut butter etc.
And remember mas effective ang weight loss if you prioritize diet. EAT LESS.
Yung iba mag tataka why they are not losing weight when active naman sila. It just means mas marami ka na consume than you burn. It doesn't mean di effective exercise mo, it is an indication na marami ka parin kinakain.
Results are faster and much consistent if mahanap mo yung routine/balance then compensating it with ex. 1hr of cardio. Time consuming and boring.
There are also tools out there such as IIFYM, Keto, IF that will help sa weight loss. Experiment mo lang.
-- edited by pdtrx on Apr 26 2017, 12:36 AM -
I love IF. Laki ng savings. =)
Although I made my own version na. I cannot sustain everyday IF, hirap kapag multiple training mode. -
@pdtrx:
Thanks man! sorry, forgot to include fruits.... yung banana and other fruits kasi kasama na yun sa daily life namin.... for diet meal nag eexperiment padin ako kung what works best or not... pag medyo naging okay ng kaunti i-add ko yung crunch sa workout exercise ko.... probably, will take more months pa to see the results or progress...
Salamat! -
roceanoz on 26 Apr 17 @ 09:01 AM #
I love IF. Laki ng savings. =)
Although I made my own version na. I cannot sustain everyday IF, hirap kapag multiple training mode.
What do you do now? Yung iba who can't commit the base 16:8 do 14:10 instead.
Laserion on 26 Apr 17 @ 03:10 PM #
@pdtrx:
Thanks man! sorry, forgot to include fruits.... yung banana and other fruits kasi kasama na yun sa daily life namin.... for diet meal nag eexperiment padin ako kung what works best or not... pag medyo naging okay ng kaunti i-add ko yung crunch sa workout exercise ko.... probably, will take more months pa to see the results or progress...
Salamat!
You need to be specific sa exercise plan mo bro and not just make up things just because you feel mo lang. Ang tendency kasi walang plan for progression. We want to be efficient sa workout to maximize syempre the time and the benefits.
One example is yung mga nasa gym na panay bench press at curl lang ginagawa tapos uwi na hehe. -
What do you do now? Yung iba who can't commit the base 16:8 do 14:10 instead.
My own flexible IF. On regular IF days I do 16/8. Pero pag training day ako I don't do IF. And once a week I do IF lengthen till dinner. Meaning breaking fast at dinner na. But, this regimen is not strictly followed, in fact very very loose that sometimes in a week wala man kahit isa kasi nabe-break agad. Minsan naman halos buong week nakapag IF ako (walang training). Problema kasi sched and also social obligations. =) -
I do IF everyday. Doing it since last year. My lunch starts at 3pm and I end eating by 10pm or 11pm. I workout sa house lang. Dati I squat everyday (program). Ngayon M-W-Sat na lang ako nagwe-weights. Cardio every other day din using jump rope (skipping/speed rope).
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Guys, manghihingi lang po ng tips to lose weight, laki na po ng tyan ko, ang masama payat mga arms and legs ko and tiyan lang malaki kaya ang pangit tignan.
Baka po pwede makahingi ng diet plan, steamed chicken, dory ano pa po ba ang healthy kainin?
Hirap po kasi ako sa matinding workout dahil may scoliosis ako, more on stretching lang, walking and konting weights ang form of exercise ko kaya baka pwedeng sa diet na lang ako mag focus. :(
At pano ba labanan yung mga gutom na wala sa oras? Minsan kasi nagiging hyperacidic ako. Di ko alam kung ikakain ko ba o titiisin ko na lang yung gutom
I'm 5'7", 150 lbs, 28 yrs old
-- edited by MarkM on Apr 28 2017, 07:52 PM -
roceanoz on 27 Apr 17 @ 12:25 PM #
My own flexible IF. On regular IF days I do 16/8. Pero pag training day ako I don't do IF. And once a week I do IF lengthen till dinner. Meaning breaking fast at dinner na. But, this regimen is not strictly followed, in fact very very loose that sometimes in a week wala man kahit isa kasi nabe-break agad. Minsan naman halos buong week nakapag IF ako (walang training). Problema kasi sched and also social obligations. =)
Sounds good. If it works for you then it's better than nothing!
venerzky on 27 Apr 17 @ 04:07 PM #
I do IF everyday. Doing it since last year. My lunch starts at 3pm and I end eating by 10pm or 11pm. I workout sa house lang. Dati I squat everyday (program). Ngayon M-W-Sat na lang ako nagwe-weights. Cardio every other day din using jump rope (skipping/speed rope).
May home gym ka? And are those body weight squats? From my experience I can't do squat everyday, yung with back/barbell squat. Can't recover enough.
MarkM on 28 Apr 17 @ 07:47 PM #
Guys, manghihingi lang po ng tips to lose weight, laki na po ng tyan ko, ang masama payat mga arms and legs ko and tiyan lang malaki kaya ang pangit tignan.
Baka po pwede makahingi ng diet plan, steamed chicken, dory ano pa po ba ang healthy kainin?
Hirap po kasi ako sa matinding workout dahil may scoliosis ako, more on stretching lang, walking and konting weights ang form of exercise ko kaya baka pwedeng sa diet na lang ako mag focus. :(
Ang hirap ng situation mo to be honest. I don't think anyone here is qualified to give you advise sa workout regimen unless may scoliosis din sila or someone in the medical field.
Tska looks like skinny fat ka, you need to build muscle kaso super limited lang movement mo. I think biking is an option just to increase activity and maybe yoga? Not sure.
But in terms of weight loss, just eat less. Mas importante bawasan mo yung intake than worrying about the quality of food you eat. Tska bawas or eliminate mo yung alak hehe.
MarkM on 28 Apr 17 @ 07:47 PM #
At pano ba labanan yung mga gutom na wala sa oras? Minsan kasi nagiging hyperacidic ako. Di ko alam kung ikakain ko ba o titiisin ko na lang yung gutom
I'm 5'7", 150 lbs, 28 yrs old
Inom ka marami tubig. Sa stats mo try to hit at least 2 liters water daily. Tska coffee at green tea as they are hunger suppressants. -
pdtrx
Mabilis yung pag weight gain mo, 30lbs in 4 months. There's considerable amount of fat there.
tama sir mostly fat, and I think water retention na rin dahil sa creatine.
from experience mabilis rin kasi strength/endurance gains ko pag ganito. nilalagay ko sa excel yung workout ko kaya kita ko yung progress.
I'm not a doctor but my suggestion is mag cut down ka.
this month sir plinano ko talaga magcutdown sa food, dahil peak season sa trabaho saka mahina appetite ko pag di ako nagbubuhat. 188lbs na ako ngayon. nataon lang na lumabas yung symptoms ng gout.
Davidx23 Send Message View User Items on 24 Apr 17 @ 08:27 AM #
@Scout528
Isama mu sa diet mu fruits like black berry and grapes para may anti inflammatory for gout. Ako nasa genetics ko na yung gout kaya dependent ako sa allopurinol. I only had attacks pag kulang ang inom ko ng water. Advise sa kin ng dr ko na continue sa allopurinol lalo na sa mga supps na ginagamit ko - may fat burner, pre workout, post workout at whey.
ang mahal nung berries dito hehe. pineapple at saging madalas ko kainin. sa water intake, depende kung nagworkout or mainit ang panahon, usually 1-3 liters. nung sumakit yung ankle ko sa gout, 5-6 liters na.
nakuha ko na yung blood test ko kanina at mataas nga uric acid level 9.5, yung normal ranges for male 3.5~7.2 mg/dl. allopurinol din nireseta for 30 days. mataas rin cholesterol at triglycerides.
pasensya na po at OT, para sa may medical expertise. bakit kaya yung nireseta ni doc para sa cholesterol ko is 20mg for 100 days, samantalang 10mg for 60 days lang yung binigay ng ibang doc sa misis ko eh masmataas pa yung cholesterol result nya? lastly sa blood test, maapektuhan ba yung results pag sobrang dami ng tubig ang nainom? salamat po sa makakasagot.
edit, simvastatin yung nireseta.
-- edited by Scout528 on Apr 29 2017, 05:22 PM -
@pdtrx
Thanks sa tips sir, actually nagpatingin nako sa doctor about my scoliosis and hindi niya nirerecommend yung heavy lifting at more on stretching na lang daw. Although iba naman yung sinasabi sa internet kaya tinatry ko na lang ibalance in between
Sabi sa mga daily calorie intake calculator 1500cals lang dapat ako per day to lose 1 lb/week at sobrang hirap pala ideprive yung sarili mo ng nakasanayan mo ng mga kinakain lalo na isa sa nagpapasaya sakin yung pagkain :(
Marerecommend niyo ba mga sir yung walang breakfast and then bawiin yung 1500 cals sa lunch and dinner? -
Scout528 on 29 Apr 17 @ 05:07 PM #
tama sir mostly fat, and I think water retention na rin dahil sa creatine.
from experience mabilis rin kasi strength/endurance gains ko pag ganito. nilalagay ko sa excel yung workout ko kaya kita ko yung progress.
this month sir plinano ko talaga magcutdown sa food, dahil peak season sa trabaho saka mahina appetite ko pag di ako nagbubuhat. 188lbs na ako ngayon. nataon lang na lumabas yung symptoms ng gout.
Creatine is about 7-8lbs pag saturated na sa katawan. So about 22-23lbs sa 4 months, medyo mabilis parin. But kung strength training or powerlifting naman ang goal mo at gaining fat is not an issue then it doesn't really matter.
Ano ba height mo bro?
MarkM on 29 Apr 17 @ 06:08 PM #
@pdtrx
Thanks sa tips sir, actually nagpatingin nako sa doctor about my scoliosis and hindi niya nirerecommend yung heavy lifting at more on stretching na lang daw. Although iba naman yung sinasabi sa internet kaya tinatry ko na lang ibalance in between
Well to be fair, mahirap magtiwala sa internet pag buhay mo nkasalalay lol. Pa second opinion ka sa physical therapist or orthopedic.
MarkM on 29 Apr 17 @ 06:08 PM #
Sabi sa mga daily calorie intake calculator 1500cals lang dapat ako per day to lose 1 lb/week at sobrang hirap pala ideprive yung sarili mo ng nakasanayan mo ng mga kinakain lalo na isa sa nagpapasaya sakin yung pagkain :(
What helps is finding the WHY. Why you are trying to lose weight. Why you are doing this. Why you started etc. Para kahit walang motivation you always go back to that WHY. Also ang weight lose happens over time not all of a sudden. If you are serious kailangan tlga ng changes not just with food but with anything that will help you continue answering that WHY.
MarkM on 29 Apr 17 @ 06:08 PM #
Marerecommend niyo ba mga sir yung walang breakfast and then bawiin yung 1500 cals sa lunch and dinner?
That is fine. May mga nag post na dito gumagwa ng intermittent fasting, kasama na ako dun. Depende sa eating window pero most of the time walang breakfast.
I try to fast for 20hrs everyday. Kung hindi masunod because of social responsibilities okay lang. I stop eating 6pm and break ko yung fast ko by 2pm the next day bale 1st meal yan.
You can also do low carb. Or you can combine intermittent fasting and low carb pero wag biglaan hehe. -
@MarkM
Replied to you via PM.
Almost similar tayo ng weight, height and age. Skinny fat din ako.
Even after losing 10kgs, malaki pa din tyan ko, relatively. Lost 4" only sa tummy area.
I think it runs in our family haha. Both sides namin ganun e.
To compensate, we need to buff up a little bit. Bibili ako ng plates since may barbel kami dito. Planning to do bench press and may dumbbell din kami. For your condition, best to consult your doctor kung ano yung pwede mong gawing specific exercises.
Actually may mild scolio din ako, pero since mild lang, pwede pa naman daw ako sa lahat ng exercises. Although if I do sit-ups or crunches, better daw leg raises na lang.
Ayaw na akong pag dietin dito samin, payat ko na daw and mukang may sakit.
Di nila alam laki pa din tyan ko haha.
Don't skip meals in my opinion, gawin mo hati hatiin mo yung food mo para may makakain ka pag gutom. And tama sila, I drink more water, green tea and black coffee without sugar/creamer.
Ako din 1500cals a day ang reco ng MFP. But I did 900~1200 a day. Not recommended, pero it worked for me. Walang masamang nangyari.
-- edited by TheUninvited on Apr 30 2017, 02:53 AM -
Mga sir patulong naman paano ko kaya mapapaliit itong tyan ko bale nag try na ako mag gm diet effective naman yung diet from 79kg ngayon nasa 66kg na lang ako, pero yung tyan ko malaki pa rin iniisip ko kung kailangan ko pa mag diet para lumiit pa yung tyan ko. Everyday din ako nag jojoging mga isang oras din, paminsan minsan nag si-situp din ako. Im 35 yrs old na pala 5'5 ang height ko. Payat narin ako pero tyan ko lang ang problem ko. Pa suggest na lang po ano dapat kong gawin.
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update guys!
from 5 regular pushups i can do 8-10, i tried diamond pushups i can manage to do it at 4-5 reps
from 4-5 regular grip pullups i can do 10 pull ups at max if [well rested]
from 5 seconds of hollow hold i can now do it at 10-15 seconds.
sa planks i can do it 25 seconds now from 5-10 seconds
posture : from kuba to straight body always when standing up
sa sitting posture na lang ako may problema.
a little bit of progress i guess? kahit gaano kaliit :D
-- edited by kokoBware23 on Apr 30 2017, 10:50 PM -
Doon sa mga skinny fat, it would be better if you can find out yung body fat % niyo para at least may reference lang kayo. Ako kase at 12% BF, may bilbil pa rin ako.
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jspydrej on 30 Apr 17 @ 03:17 AM #
Mga sir patulong naman paano ko kaya mapapaliit itong tyan ko bale nag try na ako mag gm diet effective naman yung diet from 79kg ngayon nasa 66kg na lang ako, pero yung tyan ko malaki pa rin iniisip ko kung kailangan ko pa mag diet para lumiit pa yung tyan ko. Everyday din ako nag jojoging mga isang oras din, paminsan minsan nag si-situp din ako. Im 35 yrs old na pala 5'5 ang height ko. Payat narin ako pero tyan ko lang ang problem ko. Pa suggest na lang po ano dapat kong gawin.
145lbs for a 5'5 person is ok.
May 3 options ka:
1 - Mag cut down ka in terms of diet just because it's faster that way sa fat loss. You don't really need weight loss pero ganun talaga if you want lumiit tyan. Continue mo lang jogging. Recommend if possible weight training kahit lighter weights or bodyweight.
2 - Recomposition, this is what I recommend. Maintain mo lang yung diet mo and do resistance training with weights equally challenging since mukang skinny fat ka based on stats. You can build muscle and loss fat at the same time since I am assuming untrained ka. This is also slower progress.
3 - Pwede ka mag slow bulk. Like 4lbs or less than 2kg weight gain a month. Dito naman you will focus more on building muscle diet usually 30-35% protein or about .8g per lb ng current weight mo. Training wise you want to be strong as humanly possible.
Also spot reduction is a myth. Kahit 100 reps everyday situps hindi liit biglaan tyan mo. Diet yan. You will likely build bigger/stronger abs pero covered ng fat.
That's also the reason why almost always recommended ang compound exercise because it targets not just a single muscle group and is much more effective sa fatloss pag untrained.
kokoBware23 on 30 Apr 17 @ 10:46 PM #
update guys!
from 5 regular pushups i can do 8-10, i tried diamond pushups i can manage to do it at 4-5 reps
from 4-5 regular grip pullups i can do 10 pull ups at max if [well rested]
from 5 seconds of hollow hold i can now do it at 10-15 seconds.
sa planks i can do it 25 seconds now from 5-10 seconds
posture : from kuba to straight body always when standing up
sa sitting posture na lang ako may problema.
a little bit of progress i guess? kahit gaano kaliit :D
Good job! How many sets for the pushups and pullups?
allanroy on 30 Apr 17 @ 11:43 PM #
Doon sa mga skinny fat, it would be better if you can find out yung body fat % niyo para at least may reference lang kayo. Ako kase at 12% BF, may bilbil pa rin ako.
How did you come up with the 12%? The closest body fat estimate is a dexa scan, still not accurate but it is the closest by current standards. Everything else like body caliper, online calculators, pictures etc. is subjective.
-- edited by pdtrx on May 01 2017, 12:42 AM -
How did you come up with the 12%? The closest body fat estimate is a dexa scan, still not accurate but it is the closest by current standards. Everything else like body caliper, online calculators, pictures etc. is subjective.
I use the Omron fat loss monitor
This
and this
Minsan may +-1.5% difference sa dalawang device. I take my readings after I wake up in the morning. It may not be 100% accurate, but it gives me reference starting point since tumutugma naman sa waist line ko yung readings. At 33.5" waist line, nasa 20%+ body fat ako, then noong bumaba ako sa 30" waist line, nag 12% ako. -
May home gym ka? And are those body weight squats? From my experience I can't do squat everyday, yung with back/barbell squat. Can't recover enough.
I have a power rack. Set of Olympic barbell plates and bar and bench press enough to cover my weight lifting routines. -
pdtrx
i can do 3 sets of 8 regular pushups, 2-3 sets [ depends if i'm not feeling beat up] sa diamond pushups
i can do 2-3 sets of 3-5 regular pull ups. -
i can do 3 sets of 8 regular pushups
i can do 2-3 sets of 3-5 regular pull ups
body fat estimate ? - Post deleted #11923574