I want to consolidate all of my knowledge to gain the physique everybody wants to have. This will include work out routines and nutrition.
The Desire...
The Dedication...
The Pain...
The Perseverance...
There are three basic things that you need to get the body that you want.
These are:
- What's on your mind.
- What you put in your mouth
- The stress that you put on the muscle
State of mind. It is always best that you keep your workout enjoyable. You should set a goal with defined date. You need to believe in yourself. To get that one last rep with lifting weights.
Nutrition. This accounts more than half of your effort to get the physique that you want. Protein, Fat, and Carbohydrates plays a vital role in here. They will help you add some muscle and burn those fats. You won't grow a muscle if you don't feed your body.
Workout: This is the most anabolic (muscle building) but also catabolic (muscle breaking)approach you can have. As you can see, after you have stressed your body in the gym. You are having these micro-tears in your muscle fibers. With proper nutrition and workout, you can have these muscle fibers grow bigger and adapt that kind of stress. If these happens, lift heavier weights.
Thought of the day: You won't get that big immediately. It takes decades of non-stop training in the gym to be there plus the use of the anabolic steroids. So don't be bothered that you might get a monstrous physique when you are not using anabolic steroids. You'll just have a model like physique instead.
Question: what is anabolic steroids?
This is a very effective substance for muscle building. In layman's term, it pushes your body's muscle limit so you can grow very huge. Usually, injectible siya since sobrang liver damaging ang oral steroids. It also makes you stronger, burns fat, and promotes muscle growth! However, it has lots of side effect that's why there are cycles that are followed when using these.
You should workout because of the following benefits:
- You'll have denser bone mass and has less risk of having osteoporosis.
- You'll have a better heart.
- You'll rarely get sick.
- You'll have a physique to die for. The curves and the definitions.
- Clothes will look good on you. But you'll look better without it. :)
- You'll have better sex performance.
- You'll lose fat since muscle is a living tissue and eats calories even if you are resting.
The Protein, Carbs, and Fat sources that you need to build your body.
Note: The calorie content:
a protein has 4 calories,
a carb has 4 calories,
a fat has 9 calories,
an alcohol has 7 calories
Sources of Protein
- Salmon
- Tuna
- Haddock
- Lean Beaf
- Lean Hamburger
- Crab meat
- Lobster
- Turkey
- Whey protein
- Shrimp
- Cod
- Buffalo
- Deer
- Egg Whites
- Steak
- Chicken
- Lamb
- Whole Eggs
- Casein Protein
- Cottage Cheese
- Milk
- Low Fat Free Cheese
- All other types of fish
Carbohydrates and Veggie Sources
- Oats
- Whole Wheat Pasta
- Yams/Sweet Potatoes
- Beans
- Whole Grain breads
- Waxy Maize Starch
- Whole Grain Pasta
- Sugar Free Oat packets
- Milks
- Fruits
- Brown Rice
- Ezekiel Breads
- Spinach
- Broccoli
- Carrots
- Onions
Fat Sources
- Raw Unbleached Almonds
- Almond Butter
- All Natural Peanut Butter
- Macadamia Nut Butter
- Extra Virgin Olive Oil
- Salmon
- Whole Eggs
- Fishoil
- Various Other Nuts
- Evening Primrose Oil
- Avocadoes
- Borage oil
I think it would be best kung maglalagay aq ng mga different exercises plus their descriptions on how to do it. Hmm.. Hmm..
Although, I believe na madame nmn ang me alam bout dun pero to get bigger audiences eh I'll try to get you guys into the basics..
Bale cguro un ang plan q tomorrow...
Quote from: marvinofthefaintsmile on January 06, 2011, 05:55:52 PM
I think it would be best kung maglalagay aq ng mga different exercises plus their descriptions on how to do it. Hmm.. Hmm..
Although, I believe na madame nmn ang me alam bout dun pero to get bigger audiences eh I'll try to get you guys into the basics..
Bale cguro un ang plan q tomorrow...
Agree!!!! It will help a lot for a beginner like me. :)
Thanks Marvin for creating a very informative thread :) Keep up the good work dude!
Will be monitoring this thread as it will be helpful for another beginner like me.
Ok, hehehe..
I created this thread para madali siyang i-maintain kase 1 thread n lng ang titignan q. hehehe.
First, I would like to tackle to most famous exercise there is in the gym..
Bench Press
- Though the Bench Press is one of the most common lifts in weight training, it is typically performed incorrectly. To Bench properly, lie with your back flat on your back on a weight bench. Feet should be firmly planted on the floor, tucked underneath you so you feel "tight" and ready to "drive" the bar explosively off your chest. The bar should be grasped with rear dealts. Grip width should vary each set from shoulder with to one in which elbow-to-wrist joint is 90 degress to the bar at the bottom of the lift,. With bar in your hands, "Pull the weight down" with your lats under control to nipple level at your chest and elbows tucked in tight. As the bar touches your chest, ensuring it does not bounce, drive upward, pushing the bar off as you drive away from it (into the bench) in an explosive manner.
(https://www.pinoyguyguide.com/forums/proxy.php?request=http%3A%2F%2Fimages.military.com%2Fpics%2F20-minute-movement-3.jpg&hash=b32ada5675854ae55528cf5b1727c77ec3747f95)
Exercise for the muscle group chest/pecs.
incline bench press - do the bench press but have at least 3 holes visible at the back of the bench. That's the correct incline for the bench.
Reps: 12x
Set: 3x
flat bench press - the bench should be parallel to the floor aka flat.
Reps: 12x
Set: 3x
decline bench press - you can use those bench that has -45% angle. This is usually not possible with a regular bench as I have observed in our gym here. So you need to find something that has a decline feature.
Reps: 12x
Set: 3x
(https://www.pinoyguyguide.com/forums/proxy.php?request=http%3A%2F%2Fwww.drivelinebaseball.com%2Fwp-content%2Fuploads%2F2010%2F08%2Fdumbbell-fly.jpg&hash=1d0ab7ee6333e09031a5e5f5b7b838d3d8ed60ed)
dumbell fly - use a lighter weight on this one. Ensure that you are "stretching" your chest when you open your arms and "contract" your chest when you close your arms.
Reps: 20x
Set: 3x
You now have worked out your chest. ^_^
Repost from Shoulder workout
Hmm, basically our shoulder consists of muscle separations.. like the shoulder is called the trapz whereas the base of the arm is called the deltoid... The deltoid consists of 3 sections which you need to work out to even out there muscle mass.. Below is my workout for the shoulders..
Dumbell press
12 reps in 3 sets
80% of your max strength
30 secs rest in between
These works all the deltoids.
Front Raise
12 reps in 3 sets
60% of your max strength
30 secs rest in between
This work outs the front deltoid.
It's ok to swing the dumbells especially when it feel a little heavy on you.
Keep a rhythm.
Side Raise
12 reps in 3 sets
60% of your max stregth
30 secs rest in between
This work out the middle deltoid.
Reverse Fly
12 reps in 3 sets
60% of your max stregth
30 secs rest in between
This work out the rear deltoid.
Military Barbell Press
12 reps in 3 sets
70% of your max strength
1 min. rest in between
This works the overall mass of the deltoid.
Shrugs
12 reps in 3 sets
100% of your max strength
30 secs rest in between
This works your trapz.. and you'll get your shoulder pads..
If you want to lose body fat.. You need to eat.. You need to eat na onte every 2-3 hours.. Kahit hinde ka gutom.. You still need to eat.. Mga.. 2-3 kutsara ng subo ang gagawin mo.
I'm not sure if the tagyawat issue is dependent or partially dependent to whey consumption.. Or probably it is becuase of hightened testosterone level in the body..
Buti na lang at ligtas ako sa APE this year.. Yoko pa namn ung feeling na finifinger ang pwet ko.. Sobrang ackward ng feeling..
today., my arms and legs are slightly aching.,
Haha ;D
You can opt out from this "experience", just as what we always do every APE, when I was still in Manila :)
Quote from: marvinofthefaintsmile on January 18, 2011, 11:40:18 AM
Buti na lang at ligtas ako sa APE this year.. Yoko pa namn ung feeling na finifinger ang pwet ko.. Sobrang ackward ng feeling..
Quote from: niceako on January 19, 2011, 12:01:20 PM
Haha ;D
You can opt out from this "experience", just as what we always do every APE, when I was still in Manila :)
Quote from: marvinofthefaintsmile on January 18, 2011, 11:40:18 AM
Buti na lang at ligtas ako sa APE this year.. Yoko pa namn ung feeling na finifinger ang pwet ko.. Sobrang ackward ng feeling..
dq nagets?
Hehe sorry dude, thought that you'll be 1 of the victims of APE.
Must be the hunger pangs since morning :)
Quote from: niceako on January 19, 2011, 12:07:28 PM
Hehe sorry dude, thought that you'll be 1 of the victims of APE.
Must be the hunger pangs since morning :)
i've been last year.. I remember nung itwist pa ni doctor ung 2 fingers nya inside of me.. Although, it didn't hurt pero my imagination got the best of me. So mejo naging immature ang thinking ko. Pero I don't mind naman for prostate health sake.
Haha, only have 1 experience on this one, when I had my pre-employment med exam at glorietta. The feeling-->parang na-rape :D
^^ HAHAHA! Ako nmn eh parang na-chansingan lang. Hehehe.
^^ Good for you :)
Very traumatic experience on my side back then...good thing that never na naulit :)
Quote from: niceako on January 19, 2011, 12:27:07 PM
^^ Good for you :)
Very traumatic experience on my side back then...good thing that never na naulit :)
Hahaha!! pinatagilid dn ako nun while nakababa ang pantalon hanggang tuhod. prang nag-quickie lng. hahaha!
Haha mine was to totally strip the pants and undies, then lie sidewards on the bed, then stand and bend...sobrang humiliating on my part...but then again, they're just doing their job (are they? haha) :D
Quote from: niceako on January 19, 2011, 01:55:30 PM
Haha mine was to totally strip the pants and undies, then lie sidewards on the bed, then stand and bend...sobrang humiliating on my part...but then again, they're just doing their job (are they? haha) :D
I see., mejo humiliating nga..daming positions pa eh. Well, I think they do.,
Pero in fairness sinabihan nmn aq ng doktor na "Please bare with me.". Hehehehe!
Haha meron din disclaimer on my part...
"This won't take long.."
"Relax lang, wag ka matakot..."
"Kailangan talaga natin ito gawin..."
Hehe the doctor was an old man. And meron middle-aged female nurse. Kaya sobra nakakahiya :D
one on one lang kame ni kuya. mga ka-age ni ctan ung doktor.
Ah, good for you tlga (parang naisahan ako nung nag-physical exam sa akin ah...:D
Hehe ano ba age range ni ctan?
mga around 25-35.
ang phy exam kc d2 sa new company eh sama-sama n ang mga tao since sa office gaganapin ang phy exam. unlike sa dating company na u can go alone sa company hospital plus you can take a half day pero fully paid.
hehe oks, same range pala kami ni ctan :D
ask ka na lang ng horror stories from your officemates after their ape :)
^^ Hahahaha!! Basta if u have it eh flaunt it na lang.
is experiencing a lot of body pain.. but this pain is so good! so good, it hurts!
Sabi ni doktora eh baka nag-bleed ang mga blood vessels sa nose ko nung umubo ako at dumaan sa bibig. So there's blood in my spit., Pwede!
How to calculate the calories for BMR
66 + (6.23 x weight in lbs) + (12.7 x height in inches) - (6.8 - age in years) = BMR
BMR = Basal Metabolic Rate.
The Rule of thumb is kung gusto mong mag-gain weight. You need to eat more calories than your BMR..
^^ ang hirap mag-exercise sa office... :'(
Ei Marvin,
Any advice on which food to take to gain weight (hehe, ung mga healthy type)?
Thanks!
hmm.. eat 40% carb, 40% protein, 20% fat. The fat should come from nuts like hazelnut, macadamia, almonds, olive oil, etc., Eat 6 times a day having 2 hours interval in between...
Avoid junk foods coz these are empty calorie-products. You can have your junk food on 1 day only as your "cheat day" to help with you psyche. Eat chicken, pork, and beef. You need protein for gaining lean muscle mass. Carbohydrates for the replacement of your muscle glycogen.
OT: Don't buy those products in the store claiming of "healthy" things. Always go for the premitive things like raw meat in the palengke. Avoid canned food as much as possible.
Thanks dude! I'm having these on an average day:
Breakfast - wheat bread, tuna, egg, soya milk or cereals + low-fat milk
Lunch - white rice, chicken/pork/fish
Dinner - brown rice, chicken/pork
Any suggestion on what to eat in-between?
No junk food for several months now, more of fruits ung kinakain ko (orange/grapes/apple)
No canned food din, except for corned beef, 1x in 2 months
i suggest you eat home-made sandwich or clubhouse.
or just a plain whey protein shake.
or egg sandwich. You can also eat a handful of nuts.
I'd prefer beef above chicken and pork because it has Glutamine which helps in building muscle mass. It works for me so I believe in it..,
Hehe thanks!
Time to satisfy my cravings for steak :D
^^ steak is the best!! However, it is expensive. ;D
Hehe un lang, haven't had steak for a long time, partly because wala ako sa Phils, still have to find a store that sells that here :)
But when I was in Manila, I frequent Everything at Steak (Wilson St, Greenhills)
Last time I ate there (Aug 2010), 200 for rib-eye + 2 side dish :D
No service charge pa! (I always leave a tip there)
Wow! Here eh I like eating at Tender Bobs. I like their steak. (Me and Jude_Law celebrate christmas exchange gift in there.)
I also tried a high-end restaurant. It's the 22 Prime. It's in the 22nd floor of Discovery Suites in Ortigas Area. I ordered Wagyu Steak which is once exclusive to the Japanese Royal Family and a Ribeye Black Angus Steak which is famous for its prime quality. Costs me around 4K. I also enjoy their live jazz. The place is dimmed and best fits for someone like me.. Bale you need to file a reservation first.
Huaaw, nice, nakakagutom, hehe :D
I'd like to try Fahrenheit 145 '08 along Timog, nakita ko sya dati.
Too bad, jampacked ung place
How does the steak at Discovery Suites compare with Tender Bob's?
Is it worth the money? Hehe haven't tried the high-end steak houses
Sosyal!! Expensive na ang Fahrenheit!! Mga around 3k ata ang steak?
Hmm.. sobrang lambot ng steak sa 22 Prime. Wala kang makikitang rubberry part! At walang sasabit sa ngipin mo. Meron pa clang compliment ng baguet at 3 sawsawan. Perfect din ang marbling ng meat. Expensive xa and i can only do it on very special occasion. Hehehe!
I also tried Alfredo's sa Tomas Morato., It's classy.. Mejo expensive din ang meat d2. At me live piano pa. Quite Romantic..
So basically, eh ok sa Tender Bob's since d nmn xa ganun ka-expensive. ang u can eat there at a regular basis.
Last night. I skinny guy approach me at the men's locker room at the gym. He wanted to add some mass so he could have bigger muscles.
I recomend him to "Bulk Up". This is basically a part of a body builder's life. To bulk up is to ingest more calories above your maintenance level. In bulking up, you will experience increase muscle mass, increase strength in the gym, increase recovery, and increase in weight. However, be also aware of one side effect.. You might earn some body fat as well. This can correct this by transitioning to "Cutting Down" phase. Which I will talk about on some other day.
I recomend him to drink 1 tumbler filled Serious Mass in the morning and another 1 in the evening. I also told him to eat every 2 hours. His food should consist of 40% Protein, 40% Carbs, and 20% Fat. take 1 multivitamin in the morning. I also advise him to buy the king size of that supplement. This is to save money since Serious Mass uses a spade scoop rather than those small scoops. I use this once and I gain 30 lbs (145 lbs --> 175 lbs).
Below are sample brands of Weight Gainers you can have. I have tried these products and worked for me. Basically these are just calorie-dense supplements that you can drink. It tastes good also parang milkshake.
Serious Mass --> cheapest mass gainer you can have with quality.
(https://www.pinoyguyguide.com/forums/proxy.php?request=http%3A%2F%2Fwww.fitnessmarket.com.au%2Fshop%2Ffiles%2Fimages%2Fproduct%2Ft_16607.jpg&hash=b60d06127e8c41e5b0d2896fa6bfbdac2c2a81d0)
BSN Tru Mass -->My favorite is strawberry
(https://www.pinoyguyguide.com/forums/proxy.php?request=http%3A%2F%2Fwww.punchsupplements.co.nz%2Fresources%2Fimage%2Ftrue%2520mass%2520pic.jpg&hash=160610af67659012980f8003ca1eb554ae68917f)
Muscle Milk --> mejo expensive pero worth naman..
(https://www.pinoyguyguide.com/forums/proxy.php?request=http%3A%2F%2Fwww.meganutrition.com%2Fimages%2FMuscle_Milk.jpg&hash=f9656784585854f1c706dbb289d0b4a8cf8c213e)
is nag-eexercise sa office ulet.., quicky lang naman.,
mag-exercise tyo tuwing umaga!!
Naalala ko nun.. Whole day kame ng sswiming. You need to wake sa madaling araw. Strip naked and wear your swimming outfit tpos lumangoy nang lumangoy hanggang 11:00AM. Tpos sabay-sabay kyong kakain ng mga kateam mates mo at si coach., Tpos babalik sa swimming pool at lalangoy nang lalangoy hangang sa mapagod hanggang 4:30PM., Tpos maliligo. magbibihis. maitim ka na at sunog. tpos magpapa-alam sa mga ka team mates mo at ke coach.., Gnun ulet the next day.. Uuwe k n ng gabi sa bahay nang pagod na pagod.. at ma22log..,
Thought of the day: When you lift weights.. avoid the jerking and swinging of weights. You should lift in a controlled and slow manner so that you are recruiting muscle fibers effectively.,
It is good to prepare 6 type of exercises per muscle group. I trained 2 muscle groups per workout session.
heavy 8-12 reps for gaining muscles..
mid-weight 20-25 reps for rippedness..
it is also important that you have a happy love life when you want to be fit and gain muscles., This is because you can prevent depression and other negative thoughts that might hinder you from working out.,
*Taken from I want to have visible abs thread.
Well, first lahat tyo eh meron abdominal muscles!
Second, meron din tayong "GENES!". Meaning.. iba't-iba tayo ng abs. Iba ang abs q sa avatar at sa inyo. I've seen lots of different abs.
1. Meron ung sakin.
2. Meron ung 4-pack na wavy ung abdominals.
3. Merong ung layered like ung abdominals.
4. Merong 6 pack
5. Merong 8 pack
6. Meron ung 4 pack na lubog ung gitna.
7. Merong 6-pack na lubog ung gitna..
So prang Mangekyu Sharingan at penis lng yan, magkakaiba tayo lahat..
Ang pagkakron ng abs eh nakukuha sa pagkain ng tama.. Its like 90% will come to diet and 10% will come to exercise.. So kaht n magsit up k nang magsit up maghapon eh u wont have the abs u always love.
Diet..
Basically no.h Dpat high protein, medium to fats and low to carbs. Hinde na uso ung if u eat fat then you'll be fat. Its not true anymore.. Well, true sa ibang mga gene blessed people pero most of us are not gifted eh.
The thing is ang insulin natin.. Siya ang me sala kung bkt tyo me taba.. At carbohydrates ang me kasalanan ng lahat.. Basta anything na me sugar eh carbohydrates n un.. the higher the sugar, the higher the carb. nagrereact c insulin kase ke carbs..
Kase pag sobrang dami n ng carb sa katawan natin at puno na dn ung mga glycogen stores natin sa liver at sa muscle eh aapaw n ung insulin at un ung maghuhudjat na i-store n lng ung excess energy sa taba sa ktawan natin.
So ang masasabe q eh..
Bawasan ang pagkain ng prutas.
Ang prutas eh merong sugar called "Fructose". Ang hirap sa fructose na to eh kumakapit xa sa mga amino acids ng katawan natin na nageend with fat gain and metabolic aging. Ok lng kumain, pero wag sobra..
Bawasan dn ang anything na me carbs.. like kanin, pasta, at tinapay. Bwal n dn ang mga matatamis lng milk chocolate.
Hanggat maaari eh dpat me sports ka.. Hinde k dpat couch potato. k? Kailangan mong magburn ng calories..
Hmm.. some of us merong "puson". Yung prang Thunder God ng Japan.. Ung matambok na puson na punong-puno ng taba.. I think merong increase sa cortisol level un.. So the best I can recomend eh inom lng ng fish oil or kumain ng isda na madaming oil like salmon at tuna.
Dpat magbuhat ka dn ng mabigat na weights!! As in! Dpat makita kitang gumagapang papalabas ng gym pagktapos.. Ung tipong hinde mo n kyang mambabae at gusto mo n lng n ma2log sa kama. Un dapat. Stop listening to ur ipod kung nakakawala ito ng focus sa gym. I advice that u should have a gym buddy/friend to push u to the limits and tru the fire.
And stop eating the God-damned Cereal!! Ung mga search jan eh sponsored by a big cereal company kya of course they wont say anything bad bout it.. Instead, kumain ng itlog at steak!!
Of course, add green leafy vegetables. Avoid starchy vegetables like potatoes and carrots. Avoid tomatoes as well. Eat something like brocolli, coulifolower, green beens, lettuce, cabbage, and such. Eventhough me carbs ang mga gulay eh hinde nito na-aapektuhan ang blood sugar ng katawan natin kaya hinde mag-iinarte si insulin. Tsaka pra me fiber din tyo.. Prang fillers n lng xa since hinde nmn tinutunaw ang fiber ng tiyan natin..
Cardio: Ang walang kamatayang cardio. When doing cardio, dpat meron kang sprint for like 1 minute tpos regular speed ulet after then sprint ulet then regular na speed sa thread mill.. Ung sprint eh ung nagmamadali k tlga na ang lakas ng tibok ng dibdib mo. Mga 20 mins is enough.
Umiwas sa paninigarilyo. Nagalit aq 1 time s bff q kc nanigarilyo xa. Although 80% of the time eh d n xa naninigarilyo. Pero who knows kung gngwa nya pa dn. Umiwas dn sa sobra at madalas n pag-inom.
Mga bagay n kailangang alalahanin para sa abs na yan..
Insulin
Cortisol
Growth Hormone
Testosterone
Any questions? clarifications?
How to properly shave:
Bale based to sa friend q sa parlor. Bale ang pag-aahit daw ng balbas eh parehas din sa pag-aahit ng ibang part.. Mamiminimize nito ang pagkakaron ng mga in-growns. So basically, you need your pang-ahit, tabo, scissors, shaving cream.
1. I-trim muna ng scissor ung mga mahahabang hair. Pra masmadaling magshave.
2. Lagyan ng shaving cream ang area na aahitin. Kung wala nito eh pwede na ang sabon.
3. Kuhain ang pang-ahit at ahitin ang balbas o part na gustong ahitin. Ang direksiyon dapat ng pag-ahit parehas sa direction ng hair na aahitin. I suggest na dapat maximum na 1 times mo lang xa pasadahan. Mapapansin mo na meron pang hair na natira sa skin.
4. Linisin ang shave sa tubig para maalis ung mga barang buhok sa pang-ahit.
5. Ahitin ulet ung skin na aahitin pero sa kabaliktarang direction ng hair. Bale ito na ung maglilinis ng part para maging makinis. Maximum of 1 time lang pwede gamitin ang ganitong stroke.
6. Banlawan ang pisngi at baba or ung part na na-ahit.
7. Apply ung aftershave lotion or moisturizer.
ay nag-eexercise n nmn sa opis..,
bicep exercise.,
dumbell curls
hammer curls
21 rep superset barbel curls
pull up
lie down cable curls
concentrated curls
note: whenever you do a curl, you should do it slowly and even if you are straigtening your arms. also whenever you reach the peak, squeeze those biceps.,
^^ kaya paunti-unti lng ung pag-shave eh pra maka-iwas sa ingrown at hinde maiba ung direction na tutubuan ng buhok.., kase kung sunod-sunod na madameng ahit eh magugulo ang direction ng tutubuan ng buhok so papasok siya sa skin mo ending up with an ingrown.,
How to treat an ingrown.
1. What you need is warm water and a needle.
2. Magwash ng warm water to open up the pores sa skin mo.,
3. While open na ang pores, use the needle pra sungkitin ung naderail na buhok. basta mailabas mo ung buhok out of the skin eh gud na un.
4. wash cold water na.,
mapapansin mo na ung pagdark ng area eh babalik na sa normal skin color and texture.
^
Katakot naman yan. Di ko pa naeexperience magka ingrown. Sana wag mangyari sakin :-X
Sakin naman pag nagsheshave ako ng bigote, dapat after maligo. Bakit? Kasi after maligo lumalambot yung buhok therefore mas madaling i-glide yung razor. :)
i am shaving during paliligo.., hehehe..
when gliding the blade.., wag masyadong isasagad sa grain ah..
I fellow gym goer told me to have a week ON and a week OFF training.
It goes like this..
Week 1: Everything should be heavy but 8-12 reps (ON)
Week 2: Everything should be light but 15-30 reps (OFF)
Took from Nutrition for Adding up muscle mass
eat every 2 hours.. (hmm, effective dn to sa mga mpapayat na gustong magdagdag ng timbang.)
meal 1
2 whole eggs plus 7oz steak
2 slices of ezekiel bread with natural jelly
1 cup of strawberries OR rasins with 1 cup oats
2 pills of fish oil
meal 2
1.5 cup of white rice
7 oz of cooked chicken breast
banana or apple
meal 3
pancakes made with 4 oz of yam 3/4 cup of oatmeal 1 scoop of protein powder and 5 egg whites and 2 tbs of cashew butter on the side
meal 4 (preworkout)
8 oz chicken or turkey breast
10 oz yam
1 lovaza fish oil pill
1 scoop bcaa and 1 scoop creatine monohydrate
(post workout) meal 5
8 oz lean beef or steak 2 cups of white rice
meal 6
1.5 cups of brown rice
8 oz of turkey or chicken
before bed do 30g casein shake with peanut butter or 1oz almonds.
You can substitute these with other local foods we have here.. you can buy ezekiel bread sa SM Megamall. I forgot how much though..
Eventhough I'm a bit not well. I will still lift those heavy irons in the gym. That's the spirit!
^^ Everything went ok naman last night.. In fact, I felt better today..
Me mga times na nilalagnat pa nga ako habang ngwoworkout eh.. Pero pag hinde ko na talga kaya eh masama man sa loob ko eh hihinto na ko.. Tpos kakain na lang ng food rich with protein and a bit of carbohydrates and fats.
^^ well, i can see the sense na antibodies will go to the damaged muscles having micro-tears due to muscle capacity overload to help with the restoration process.
nagwowork out kaba ng morning? na-try mo ng di magbreak fast?
Well.. ganito un. nagbbfast pa din me..
Pero pagkagising sa umaga eh puro cardio lang.. like lakad ng 5 kms or papuntang work. Or swimming sa morning..
Then after na lang nun ako nagbbfast..
Bale pambawas body fat xa.. Pero I think u need to have more muscle mass muna. Dun ka muna magfocus.. Mas mahirap magdagdag ng muscle kesa magbawas ng taba..
aaahhh...ok salamat...
Pano ba gumawa ng mga notes? anung format ba dapat? hahaha...pwede bang humingi ng example? tips nmn dyan sa mga macho papa dyan hahaha
Quote from: Kilo 1000 on February 27, 2011, 10:08:13 PM
what do you mean by notes???
NOTES parang nililista ata ung mga gnagawa mo ..para malaman mo ung progress mo ..basta hirap explain..kaya nga nagtatanong ako.. hahah
^^ I suggest you have a PT sa gym!
Usually, susukatin nila ung body measurements mo..
Then ask nila ung goal mo over duration of time..
Tpos sila na magseset up ng training mo..
wow, ayus itong thread na ito. Marvin ganda ng advices mo sa pagkain Sir. Hehe..Although I could not have a heavy Gym routine kasi nga may uneven chestbone ako eh hindi bagay maglagay ng maraming muscles. Minsan nagda-dumbell naman ako sa bahay...hahaha ;D. When it comes to cardio, I really am walking. ang problem ko is kahit anong dami ko nang kain hindi ako agad nag-ge-gain ng weight. Gusto ko kasi bumigat pa eh. Pero ayoko naman lumobo nang todo, yung wastong taba at muscles lang in combi...ehehe
eat 6x a day with 2 hours interval in between.., if you can avail those weight gainer then go. this will become a lot easier with a weight gainer around.. weight gainers are calorie-dense powders which means jampacked sa laki ang calories nila! kya di ka nag-ggain ng weight is because you are not having a surplus.excess of calories that you put in your mouth. eat a lot. but i suggest you do workout so it will be converted to muscles and not so many on fats..
thanks sir
ur welcome!
I tried na ung Serious Mass at yung Tru Mass. I can say they do really work wonders.. Bale 1 500ml of one of these sa umaga.. and another one before going to bed.. And nag-increase ang timbang ko..,
Yesterday, my body fat was measured by a PT.. It was found to be 15.3%. The lowest so far body fat I have reached.. Back when I was a skinny teenager.. I was 16% body fat..
me napnsn aq lately.. I'm losing weight.. I try to figure out.. and find na I usually don't eat while I reminesce yung sad event namin ni K.. And I reminesce a lot..
must eat food!!
san ba pwedeng magpasukat ng body fat?
^^ sa Physical Therapist.. Meron nito sa mga gym.. lalo n ung me sikat like Golds G, Fitness F, Slimmers W.
ahhh..kasi d2 lang ako ng-ggym sa may samin...panu pag walang PT hahaha...sasn ako pupunta? at may bayad ba ito?
^^ Not sure kung meron nito sa mga general hospital.., Anyway, the shortcut is the mirror.. Take a look at your self sa mirror.. If you look good then ok naman.. Usually, for a man.. mga 10% body fat ang lean.. Mga around 17%body fat naman sa ladies (not sure).. Ako eh 15.3% body fat..
di k masabi ok ung body ko...kasi sa tingin ko ang payat ko..sa tingin ng iba mataba daw ako haha
Quote from: govelson on March 07, 2011, 09:51:24 AM
san ba pwedeng magpasukat ng body fat?
kung may tanita sa gym gamitin mo.
Mga brad (newbie), anung age ba magandang magstart na magwork-out sa gym? I need to shape up for summer. Target ko sana yung toned and lean (parang yung nasa avy ko. That's my dream body :P) Pero medyo visible naman abs ko kaso nga lang dami pa ring baby fats on other parts. Seventeen pa lang at dakilang tambay sa bahay (tinatamad mag-aral). What you think, par? No age concern ba ang pagggym? Slmat. :D
i think perfect time na for you to start sa gym. usually 16 daw kasi.
kung di mo kaya mag-gym, sa bahay lang. dami mo rin magagawa using body weight. hehe
astig yung TRX kung pwede lang mag-set up sa bahay.
Ahh, ayos pala. Try ko magpa-member pagsahod para masimulan na. About dun sa TRX, magkano ba yun?
hindi ko alam kung magkano. dami magagawa with it. na-adjust din yung degree of difficulty. tapos isang move lang, dami na tinatamaan na areas
Quote from: angelo on March 08, 2011, 09:17:16 AM
i think perfect time na for you to start sa gym. usually 16 daw kasi.
kung di mo kaya mag-gym, sa bahay lang. dami mo rin magagawa using body weight. hehe
amen to this..,
@jamapi
Akala q un tlga kaw sa avy.. why not post ur real body pic. so we can assest kung how much pa ang hahabulin.,
Quote from: marvinofthefaintsmile on March 08, 2011, 09:44:53 AM
Quote from: angelo on March 08, 2011, 09:17:16 AM
i think perfect time na for you to start sa gym. usually 16 daw kasi.
kung di mo kaya mag-gym, sa bahay lang. dami mo rin magagawa using body weight. hehe
amen to this..,
@jamapi
Akala q un tlga kaw sa avy.. why not post ur real body pic. so we can assest kung how much pa ang hahabulin.,
hahaha nangarap naman ako brad :P
sige minsan i'll take a body shot
^^ look at me sa avy.. Hinde n nga aq nakontento sa half naked body shot eh.. naka-brief lng aq nyan at naka t-brief/string brief/tanga-brief pa yan. Hahaha!
hahaha sige sir ayos nga may full body mirror dito sa bahay i'll take one sometime
^ u can make the same pose ng avy mo..
^ Aye! :D
Quote from: jamapi on March 08, 2011, 10:09:03 AM
hahaha sige sir ayos nga may full body mirror dito sa bahay i'll take one sometime
pa-assess ka na lang sa PT sa gym or kahit sa isang nutritionist.
^^ how much ba ang pa-PT?
depende kung saan...
ang alam ko sa FF na gym, meron sila mga licensed PT pero per session parang 1k (60-70mins) this includes assessment and customized program for exercise
^^ well... that's expensive! I thought it's like a package.. like a deal per month or 3 months straight contract..
meron din silang mga ganun... ask mo na lang.
i think merong 14k meron 22k hindi ko lang maalala kung ilang sessions.. basta yung 22k its about 2.5 months good already. given sched mo mga 3x a week.
^^ pero sana worth it ung mga instructions ng PT.. Like meron talgang changes at improvements na ma-oobserve..,
dati i availed. yes it was effective. lost 30lbs (kasagsagan ng katabaan noong college) at natuto ako gumamit ng iba't ibang machines na may proper form. natuto din ako sa free weights. tapos may stretching pa pagkatapos ng session na nakaka-relax sa binanat na muscles
^^ hmm.. by the way u talk bout it.. eh mukang effective nga..
oo. hinahanap ko nga yung taong yun eh. baka pwede siyang maging running / conditioning coach.. bait sobra.
yun nga lang, cannot be reached ang kanyang mobile number.
^^ resigned na xa?
yes. hindi daw makahabol sa quota.
so ngayon hanap muna ibang mapagkakatiwalaan..
^^ sayang naman.. mahirap din kase nman ang makakuha ng magpapa-PT since kailangan na dapat richness ung client to afford ung PT-fee..
tama. kasi kami under the table lang. ;)
ah ok..
To have a nice body.. dapat healthy din ang feelings at emotions mo..
Minsan I think,.. ok lnag mag-comfy food.. pero have time nmn na ihinto ito immediately.. and train harder para makabawi..
bawal aqng uminom ng kape.. pero I am drinking coffee...,
Insulin Builds Muscle
Insulin stimulates protein synthesis by directing ribosomes to make more protein. If that sentence didn't give you muscle-building fans at least partial wood, then I need to explain.
Muscle is made of protein. Protein is manufactured by ribosomes. Ribosomes are turned on by insulin. Allow me to quote Guyton and Hall's Textbook of Medical Physiology:
"In some unexplained way, insulin 'turns on' the ribosomal machinery. In the absence of insulin, the ribosomes simply stop working, almost as if insulin operates an 'on-off' mechanism."
So does this mean that insulin "helps" build muscle? No, it means that insulin is required to build muscle.
Insulin Inhibits Catabolism of Protein
Insulin inhibits the breakdown of muscle. Although it may not seem as exciting, the anti-catabolic nature of insulin is every bit as important as its anabolic nature.
Anyone with financial intelligence will tell you it doesn't matter how much money you make; it only matters how much money you keep. The same goes for muscle.
Every day, your body synthesizes some protein and breaks down some protein. Whether or not you gain muscle mass over time is like a physiological math game. To build muscle, you must synthesize more protein than you catabolize. It's like keeping more money without making more money.
Insulin Transports Amino Acids into Muscle Cells
Insulin actively transports certain amino acids directly into the muscle cells. Guess which amino acids get this special treatment? That's right – BCAA! Branched-chained amino acids are personally escorted into muscle cells by insulin, a very good thing if you want to build muscle!
Insulin Increases Activity of Glycogen Synthase
Insulin increases the activity of the enzymes (i.e. glycogen synthase) which stimulate glycogen formation. This is very important as it helps ensure the storage of glucose in muscle cells, thereby improving performance and recovery.
In more immediately tangible terms, muscle glycogen formation results in much fuller, denser-looking muscle.
Some people are gifted with genetics that gives them denser looking muscles without doing anything.. My best friend is one of them.. I don't have that genetics but I have an iron will to adapt through all the hardships.. So I have a better looking body than his..
Fin, penge naman ng program: :P gaining.
^^ Hmm.. it's not that glycogen increases muscle mass.. It just makes your muscle look fuller and harder.. When you are consuming carb-rich food, you can observe that your muscles are fuller.. banat kung baga. Whereas, you are not eating carbohydrates, you might observe na parang umiimpis ang katawan mo.., Kung baga it's like a balloon tpos ung air eh ung glycogen. Some people tend to use 'galet' when their muscles look full or pump.
4 Exercises you should avoid.
Behind the neck shoulder press - Bad to the shoulder joints.. Injured me..
Stiff Leg Deadlift with a rounded back - Bad to the back bone..
Bicycle Sit up - Bad to the back bone..
Shrugs with rotating shoulder - Bad to the shoulder joints.
If there is decrease in glycogen due to not eating carb-rich food. through out time, the body will use ketones as the main source of energy other than the usual sugar of the body.,
Glycogen depletion.. so you don't observe this to your body? Weather you feel the hardness of the muscle when you are full.. or feel the softness when you are depleted? I based things on experience and observations other than books and articles alone. The two should have an agreement.
Yup! Temporary lang.. Kaya merong mga "refill". Plus, this will give you a tighter look. Have u ever wonder why body builders eat mostly carb before a contest? It's because of a glycogen restoration to give a fuller muscle look.
Yes insulin might increase fat storation once the liver and muscle's glycogen storage are full.., But be aware that insulin also helps in building muscle as they shuttle nutrients directly to muscle specially if it's depleted after a workout.,
Hmm, I'm not sure if this article might help. I just searched it for you to have a glimpse of what I'm trying to point out.
http://www.askmen.com/sports/bodybuilding_150/180_fitness_tip.html
hmm.. hirap mag-explain..., :(
basta un na un..
5, 10, 15, 30, 60 secs.. should be my rest periods..
ANG MAHAL-MAHAL NG HOBBY KO!!!
wat maters most s d hapiness nmn eh..,
Just found a great article about carb consumption and thought might be interesting to be read:
Natural Diet Dilemma: Zero Carb vs. Low Carb
In parts 1 and 2 of this mini-series I discussed the pitfalls of a zero carbohydrate approach to fat loss for the natural bodybuilder. And as a result, I hope that you have gained a better understanding of why it is best for a drug-free athlete to utilize at least some carbs in his/her cutting diet. However, before I wrap up this topic (at least for the time-being) I would just like to give readers a general outline on how I feel carbs should be used when preparing for a show or event where minimum body fat and maximum lean muscle mass are the goals.
Let me preface this by pointing out that it is my feeling that all truly serious natural competitive bodybuilders should never allow their body fat percentage rise above about 12-13% in the off season, and a slightly lesser number would be even better. This way, it is not a struggle to reach "onstage" condition, which not only makes contest prep easier to deal with both physically and mentally but also allows for more lean muscle tissue to be maintained right up through show time.
When preparing myself, or a client, for a competition I like to take 16 weeks to do so, with carbohydrates being consumed only at times when the body is "metabolically set-up" to utilize them efficiently and insulin sensitivity is at peak levels. By eating carbs at very specific times we can remain in a fat-burning state and "partition" calories towards muscle, rather than adipose tissue.
Generally, my diets are broken down into three 4-week phases and one 3-phase (note: the final week of prep will generally be a "carb-up" week), with carbohydrate consumption slightly decreasing in each phase. I find that a progressive approach such as this is best for maintaining muscle tissue, while allowing for a steady, but constant loss of body fat.
In order to give you a more clear understanding of my timed-carbohydrate, phased dieting method, below is an example for a bodybuilder starting his contest prep at 200 grams of carbs on training days and 100 grams on off days:
Weeks 16-12 (Training Days)
-Meal 1: 75 grams
-Pre Workout Meal: 25 grams
-Intra Workout: 25 grams
-Immediately Post Workout: 75 grams
Total = 200 grams
Weeks 16-12 (Off Days)
-Meal 1: 60 grams
-Meal 2: 40 grams
Total = 100 grams
Weeks 12-8 (Training Days)
-Meal 1: 50 grams
-Pre Workout Meal: 25 grams
-Immediately Post Workout: 75 grams
Total = 150 grams
Weeks 12-8 (Off Days)
-Meal 1: 50 grams
-Meal 2: 25 grams
Total = 75 grams
Weeks 8-4 (Training Days)
-Meal 1: 40 grams
-Immediately Post Workout: 60 grams
Total = 100 grams
Weeks 8-4 (Off Days)
-Meal 1: 30 grams
-Meal 2: 20 grams
Total = 50 grams
Weeks 4-1 (Training Days)
-Meal 1: 20 grams
-Immediately Post Workout: 30 grams
Total = 50 grams
Weeks 4-1 (Off Days)
-Meal 1: 25 grams
Total = 25 grams
Final Week
Carb-up
For meals not containing carbohydrates I recommend protein (of course), EFA's (olive oil, fish oil, Enova oil, almonds, walnuts, natural peanut butter), and a moderate amount of green vegetables. The types of carb you utilize are a matter of preference, but I am partial to oatmeal, Ezekiel bread (love this stuff), sweet potatoes, brown rice and waxy maize starch (which is what I always use intra-workout mixed with large amounts of BCAA's and glutamine).
Just remember that the above is only a very general example of what my contest prep diets often look like, but there is always a moderate amount of variation from individual to individual. I am as far as can be from a "cookie-cutter coach," and instead take a lot of time analyzing all of the factors involved that can greatly affect the cutting process, such as general metabolism, sensitivity to carbs, training program, lifestyle, starting body fat, etc. However, I am very hopeful that you find the information I have given you to be of some assistance the next time a competition is around the corner!
Pec-Talk
Without a doubt the body part on my physique that has garnered me the most attention are my "Arnold-like" pecs! Interestingly, many people have accused me of lying about my "natty status" based solely on the size of my chest (LOL)! "Bro, there is no way you can build a chest like that without drugs," is what I often hear. However, the fact is I have built my chest to this size naturally, and when I started out, my chest was not just flat but literally concave!
So how did I do it? Secret exercises? No. Magic? Nope. Synthol? Yeah right! Actually the answer is quite simple...proper torso positioning. You see, what people need to realize is that building a big chest is not as mindless as lying on a bench...unracking a bar or DB's...and simply pushing from point A to point B. No! Each chest movement, whether it be a bench press, incline press, dip, flye, or crossover requires the exercise to begin before ever even moving the weight!
Here's how to get it done:
1-lay down on the bench and set your feet firmly on the floor
2-arch your lower back slightly
3-raise your ribcage up high
4-squeeze your scapulae together
5-pull your shoulders downward and push them into the bench
*These same principles apply to dips, crossovers, and seated press and flye machines as well, with the exception of #1 (although the feet should always firmly be planted).
Now you are in position to achieve maximum pectoral stimulation with far less shoulder and triceps interference. The key, however, is to keep your body in this position throughout the set. You must learn to "lock" your body in this position and stay there!
Trust me when I tell you that if you are not used to performing your chest exercises in this manner it will feel awkward at first, and will likely require a reduction in the weights you handle. However, in time you will learn to master the technique and eventually you will work up to the same poundage as you were using previously...but this time, with far thicker and denser pecs under the bar!
Scientific Breakthrough: Sex Is Fun!
Simon-Auguste Tissot, a famous 18th century physician, claimed that semen is a precious bodily fluid and that losing it through excessive sex or masturbation caused loss of strength and memory, blurred vision, nervous disorders, gout, rheumatism, blood in the urine, headaches, and loss of appetite. Even today, many people view sex as dirty and unseemly. Fortunately, the times they are a-changin'.
Four European sex experts (a hormone specialist, a psychologist, a gynecologist and a urologist) concluded that more sex equals better health. Sex is fun and provides significant psychological and medical benefits. Frequent sex improves sex hormone regulation in men and women, and boosts blood vessel health. Frequent ejaculation reduces the risk of prostate enlargement and cancer. As in the world of sport, the secret of good sex is practice, practice, practice! (Journal Sexual Medicine, 6: 2640-2648, 2009)
I think I gain weight and some fat.. Must train again hard and heavy!
na-cocontrol mo ba palagi ang weight at shape mo, fin? meron kc ako alam mga taong ganun. sila ang mga pro sa fitness :D
yup.. pero hinde ko pa nagagawang magpababa ng body fat ng less than 15%..
pag nagpapataba aq eh mga 6 months ang binibigay ko..
^ kain ng carbs.. kahit gabi kain pa din..
tpos magpapapayat ako ng 3 months..
^ konteng carbs.. walang kain sa gabi.. at me cardio pa.. tpos lakad muna bago magbreakfast..
tpos maintain..
^ hmm.. la na q masabe.. balance lang..
Have u ever wonder na pinanganak ka na lang na very muscular at malakas kahit na hinde ka nag-ggym? Unless mutated ang Myostatin-producing gene mo..
Myostatin
in mice
(https://www.pinoyguyguide.com/forums/proxy.php?request=http%3A%2F%2Fwww.1fast400.com%2Fimages%2Ffollistan-picture.gif&hash=49b35fe060c845f7696bb087fa982f411d1d81db)
in cattle
(https://tnation.t-nation.com/forum_images/2/5/253118.1045776204246.belgian_blue_cow_with_myostatin_gene_mutation.jpg)
in human
(https://www.pinoyguyguide.com/forums/proxy.php?request=http%3A%2F%2Fwww.who-sucks.com%2Fwp-content%2Fuploads%2Ficons%2F%2F2007%2F07%2Fsandrak.jpg&hash=0eb1375c6d732733cc9646b2a88d46b17be20598)
(https://www.pinoyguyguide.com/forums/proxy.php?request=http%3A%2F%2Fimg341.imageshack.us%2Fimg341%2F3686%2F93640173.jpg&hash=da6462465417b86c6f8fa4a98710a6cb68f0a150)
Myostatin (also known as growth differentiation factor 8, abbreviated "GDF8") is a secreted TGF beta protein family member that inhibits muscle differentiation and growth. Myostatin is produced primarily in skeletal muscle cells, circulates in the blood and acts on muscle tissue, by binding a cell-bound receptor called the activin type II receptor.[1][2] In humans, myostatin is encoded by the MSTN gene.[3]
Animals lacking myostatin or animals treated with substances such as follistatin that block the binding of myostatin to its receptor have significantly larger muscles.[4]
The double-muscle mutation in humans
Myostatin is active in muscles used for movement (skeletal muscles) both before and after birth. This protein normally restrains muscle growth, ensuring that muscles do not grow too large. Mutations that reduce the production of functional myostatin lead to an overgrowth of muscle tissue. Myostatin-related muscle hypertrophy has a pattern of inheritance known as incomplete autosomal dominance. People with a mutation in both copies of the MSTN gene in each cell (homozygotes) have significantly increased muscle mass and strength. People with a mutation in one copy of the MSTN gene in each cell (heterozygotes) also have increased muscle bulk, but to a lesser degree.
In 2004, a German boy was diagnosed with a mutation in both copies of the myostatin-producing gene, making him considerably stronger than his peers. His mother, a former sprinter, has a mutation in one copy of the gene.[11][12][13][14][15][16]
An American boy born in 2005 (Liam Hoekstra) was diagnosed with a clinically similar condition but with a somewhat different cause:[17] his body produces a normal level of functional myostatin, but because he is stronger and more muscular than most others his age, his doctor believes that a defect in his myostatin receptors prevents his muscle cells from responding normally when exposed to myostatin.
Most people dont train their legs.. It looks horrid talaga.. They should train it more!!
kelan kya magiging ganito kaganda ang likod ko..
(https://www.pinoyguyguide.com/forums/proxy.php?request=http%3A%2F%2Fpictureposter.allbrand.nu%2Fpictures%2Ftjwes%2FFlex_Wheeler_AC_1993_Back.jpg&hash=1f3ace88366d891d09ffc5a651947e3a1820495f)
(https://www.pinoyguyguide.com/forums/proxy.php?request=http%3A%2F%2Fbb.emonet.jp%2Fimages%2FRC441.jpg&hash=e85a1696250e8ace094caca67cd9fe0046eca671)
^^ madame pa kong bakal na bubuhatin!!
diet mode
@angelo - ako din. pero hindi ko matiis. kapag nakakakita ako ng food, kain ako ng kain.hehe. binabawi ko na lang sa no rice sa dinner.
^ kunwaring binabawi ko rin sa pagtakbo pero kulang pa talaga. kaya dapat sabay talaga ng diet.
depende naman sa food. meron naman nareresist pa. pero yung iba, wala ng diet-diet. hahaha!
malapit na kasi ang june.
^^ I suggest.. you need to schedule a 'cheat day'. where in you are allowed to pig out. Pero behave dpat kayo for the rest of the week. Parang rewarding lang ang bnbgay nyo sa sarile nyo pra makasurvive kyo sa diet.
Today.. i-workout ang likod at triceps.. Mmya.. Sana hinde ako atakihin ng pagka-emo pag nasa gym.. Para makagawa aq ng good workout.
heto.. nagfflex ng biceps.
I love to lift weights.. even if aq lng mag-isa.. for over many years na.. 3-4 yrs na ata..
The shoulder consists of 2 muscles.. 1 is the trapz and the other one is the delts. the deltoids are divided into 3 mini muscles. the anterior, medial, and posterior deltoids. You need to work out each of these muscle to create a rounded bowling ball like delts. The trapz main movement is to pull. So do a lot of pulling to create your own shoulder pad.
I usually saw these two guys sa gym.. This is the other one.. I think both are straight. They usually go to the gym, in the shower room, and outside the gym. I think they really are good friends. They also comfort each other on emotional issues. <-- Yes, I heard them.
I could say, these guys are lucky!
Quote from: marvinofthefaintsmile on April 12, 2011, 09:13:29 AM
The shoulder consists of 2 muscles.. 1 is the trapz and the other one is the delts. the deltoids are divided into 3 mini muscles. the anterior, medial, and posterior deltoids. You need to work out each of these muscle to create a rounded bowling ball like delts. The trapz main movement is to pull. So do a lot of pulling to create your own shoulder pad.
nice... tama nga.
^ yup. tnx.
Kya pla parang mejo nagless defined ako today.. Kase gain 4 LBS!! Dahil di ba sa coping mechanism eh I tend to eat sweets.. Usually in the morning.. Kya ayun.. I was punished!!
Chocolates are my weaknesses..
Hmm.. today. I'll work my back and my triceps. Sana I have a nice workout..
I usually have a nice work out when after lifting insane weights, I kinda feel a bit groggy and my vision blured for a second and a half..
sabi nung friend kong nagcocosplay na hunk.. Rest for 40-60 secs between sets.
khpon eh nakabrutal training aq..
Heavy workout tapos 30 mins cardio. Only whey with no food.
Tpos paguwe sa bahay eh 1 hour cardio. Nothing.
Tulog. Only casein with no food.
Mamaya eh baka mag another 1 hour cardio ulet ako.
after two years ay maggym na ako ulit. I'll say goodbye to my fats. Think its time for me to get a nice body. Siguro back to basics ako. Ano ang magandang supplement na inumin? Okay lang ba kung mag Whey protein na ako agad? Andy advices? Light trainings ba ako ulit?
Quote from: Patrick09 on May 21, 2011, 11:38:49 PM
after two years ay maggym na ako ulit. I'll say goodbye to my fats. Think its time for me to get a nice body. Siguro back to basics ako. Ano ang magandang supplement na inumin? Okay lang ba kung mag Whey protein na ako agad? Andy advices? Light trainings ba ako ulit?
Pareho tayo! After 2 years, back to gym na! Sabi nung trainer, light muna para masanay muna ang katawan ko. Yung supplement naman wala rin akong tini-take kaya gusto ko rin malaman.
may maisusuggest ba kau na murang gym na pwedeng mghire ng trainer?
mahal maghire ng trainer.. i tell you.. pero magnda xa kase me program ka at motivation..
pinkamura na ang sa Slimmers World..
pwera biro marzv diet mo jBee foods? hahaha :D
^^ ayoko nmn tlga kumain ng jbee foods.. pero napapakain aq tuwing bumibisita aq to see Jollibee gurl.. she's a cashier.. and makakausap q lng xa pag bumibile aq ng food from there.. and i visit her a lot of times per day.. from monday til friday..
wit wiw san ba branch si jBee girl para mabisita din? haha 8)
payat na babae un at walang kadibdib dibdib. masmalaki pa ung akin kesa sa knya.. mahilig kase aq sa payat..
pero d na nya aq pnpansin lately.. ewan q ba sa knya. merong ackwardness sa pagitan n namin..
ahh
mga pang model pala type mo
payat na wala dibdib kaso pamatay ang katawan hihi
hinde nman.. yoko ng long-legged monsters.. basta ung hinde nmn patpatin.. pero hinde nmn din mataba.. ung tama lang.. the best n ung mga ke rhian ramos. prang ganun.
si momi D ayaw? hahaha
nako dami ko kilala ganyn mga model sila ngayun
payat na walang dibdib kaso katawan na pamatay
Hmm... sa mga regular individuals.. pnk-importante ang breakfast.. So don't skip ung breakfast.. u can skip dinner pero not breakfast..
now, if you want to gain mass. this works sa mga mapapayat...
magworkout ka ng Monday to Friday. (5x/week)
tpos kain k ng:
1 cup rice 1/8 kilo beef
after 2 hours
1 glass of weight gainer
after 2 hours
1 1/2 cup rice 1/8 kilo beef
after 2 hours
1 glass of whey
before workout
1 glass of whey
after workout
1 glass of weight gainer
1 spoon of creatine
1 multivitamin
after 2 hours
1 can of tuna and 1 cup rice
hirap naman work out monday to friday tsk tsk
Quote from: joshgroban on August 24, 2011, 02:29:58 PM
hirap naman work out monday to friday tsk tsk
kaya yan Daddy Monch..
in fact updated pa ng ung trainingq..
M-Sunday = Gising ng 5:00AM and do jogging for 30 mins.
M-Saturday = Workout. Heavy training lahat. Plus 30 mins jogging at the end plus 30 mins stretching.
na-try ko na rin M to F na workout. naburnout ako. basta worth it ang muscle gain pag itutulog mo ng 9pm to 5am. otherwise, mauuwi sa wala yung workout mo
try mo rin na umiwas sa TV at facebook para makapag-concentrate ka
I continue this on my blog: http://bodyandfitness.blogspot.com
may i-share lang ako. peanut butter and wheat bread! solve na solve ka nang matagal
Quote from: pong on October 24, 2011, 08:38:54 PM
may i-share lang ako. peanut butter and wheat bread! solve na solve ka nang matagal
Peanut butter on rye bread, super toast! :)
bale start na ako ulet magtake ng Creatine.. Ayan tuloy, bumalik ung power ko.
ok lang ba mag weights ng walang gamot?
yun every other day buhat lang for about an hour <7p-8p>
yup. ung creatine eh para lumakas ako.. kase daming mga work ko.. kelangan kumita ng kwarta eh.
dont call it gamot.. call it supplement.
hahaha noted
yun kasi term nun ibang tropa na nagbubuhat eh ;D
ang gamot eh ung mga steroids na yun.
hmm,. bale, visit na lang keo sa blog ko na.. http://bodyandfitness.blogspot.com
sa mga mahilig mag gym mayron akung extra gift certificate 1 month membership worth P 5,000.00 sa lahat ng branches sale for only P2k interested pls text/call me at 09179854303 mr. cherry
guys quick question lang
anong brand ng amino acid best recommended gamitin and more importantly how much?
also san na din nakakabili hehehe i owe you guys a bunch thanks mhen 8)
I cant believe n mdame pa dn ang nagbabasa ng thread nato..
guys.. always train your legs to prevent having "johnny bravo syndrome".
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guys do you follow any meal plans? just started going to gym again a while ago im so desperate to gain weight and muscles :c dami na kasi nagsasabi sakin na magpakataba raw ako lol
eat every 2 hours lang. your meal should consist of protein, carbs, and fats parang 1 piece chicken meal.
at kung talagang nagmamadali kang mag-gain. buy Megamass.. Ito yung gamit ko ngayon.. 1 scoop lang siya.. pero ikaw 2 scoops a day. Sure shot ito na mag-gagain ka at madaming makakapansin nun.
Kung san ang mura nito: Read this: http://hunkrideradventures.blogspot.com/2012/08/si-marvin-at-ang-whey-protein-makati.html
di ko kaya kumain ng every 2 hours busy sa school :s di ba mas effective yung serious mass? mas marami nagrerecommend sakin nun :s at mas mura din kaysa sa megamass
Quote from: marvinofthefaintsmile on November 27, 2012, 08:16:21 AM
eat every 2 hours lang. your meal should consist of protein, carbs, and fats parang 1 piece chicken meal.
at kung talagang nagmamadali kang mag-gain. buy Megamass.. Ito yung gamit ko ngayon.. 1 scoop lang siya.. pero ikaw 2 scoops a day. Sure shot ito na mag-gagain ka at madaming makakapansin nun.
Kung san ang mura nito: Read this: http://hunkrideradventures.blogspot.com/2012/08/si-marvin-at-ang-whey-protein-makati.html
ikaw na marvin..
s
^serious mass at megamass.. parehas lang iyon, iba lang ng brand name. parang Shell at Petron lang.
Pahingi naman program 2x a week lang na program. triceps at chest gusto ko i-priority.
^hindi advisable ang mag-isolate na ng muscle groups like triceps and chest kung beginner ka palang. pang-advance na to. Stay working out your whole body muna. dapat meron kang base muscle
jogging or treadmill? tama ba spelling ko??hehe
saan mas maganda para cardio?
aww ganun po. haha bagal kasing lumake ng muscles ko. pahingi nalang ng program pang 2x a week lang po.. please.
I started to hit the gym this week, any advise? or program for weight gain? appreciate your help. Thank you.... :D 3-4x a week ko balak magwork out. :)
eat eat eat.you wont gain mass if you aren't eating more than enough.
new here mga bossing :)
ayos si sir marv's fitness guru hehe
don't go to gym kasi...but i run regular....
Quote from: CSPen on October 12, 2013, 03:59:11 PM
new here mga bossing :)
ayos si sir marv's fitness guru hehe
don't go to gym kasi...but i run regular....
ang importante may exercise.. I also run before.. kaso medyo mabigat na katawan ko, masakit sa shin sa pagtakbo.. so nagbibisekleta na lang ako. minsan, swimming.. mga ilang laps din iyon.
What to drink before workout?
I have read that people with Endomorph body type are not advised to drink sports drink which are relatively high in sugar that can spike insulin in an instant.
Quote from: marvinofthefaintsmile on January 19, 2012, 08:51:31 AM
bale start na ako ulet magtake ng Creatine.. Ayan tuloy, bumalik ung power ko.
Sir Marvs, is it normal to feel something in my flank like mild pain after a week of consuming creatine?