Good Evening po! As what the title says, I want to gain more muscle mass. Currently, I weigh 61 kgs at around ~5'5". I plan to build mass and bulk up kaya nagstart ako mag body weights lang. Push ups, Pull ups, Chin Ups, Dips, Crunches and then Bicep curls and dumbell rows, pero light lang at sa bahay lang. Hindi pa kase ako pinapayagan na ma-gym ng parents ko at baka daw mastunt ang growth ko since 16 years old palang ako. Kung idedescribe ko ang sarili ko siguro I am a mesomorph. I do lots of Leisure Biking around our City siguro mga 50-60 kms per week at medium pace. Then nag cacardio ako 2 times a week by jogging. Nagstruggle lang talaga ako magkaraoon ng noticeable muscle gains. I hope you can help me out.
siguro nga po, parang ndi babagay kung sobrang lalaki muscle mass mo, pero if youre really desperate, try taking whey proteins while lifting weights? mdami ako kilala lumapad dahil sa whey proteins
those gym exercises youve mentioned, maybe ramp it up a bit, gawin mo sya moderately, pag sa gym mo kasi ginawa yan extensive agad e.
Thanks for the fast reply! HIndi naman po talaga ako desperate to buff up agad, pero parang hindi po kase masyadong noticable yung results kahit 3 months na ako since nagstart mag body weights. About dun sa Body Weights, Dapat ko po ba dagdagan intensity and reps per week? Salamat po
if youre doing it lightly, siguro dagdagan mo pa, try increasing the weights a bit, an add 25% increment on the repetitions, but dont overdo it. the most important thing is never stop your training kahit nasa bahay ka lang, kahit hindi mo napapansin yang changes mo, never stop it.
yung friend ko, 2 months lang nagbabad sa gym, lapad bigla ng dibdib, pero, super babad yun. daily tapos 3 hrs to 5 hrs a day. but its not advisable
Thanks po!
^ np sir :)
saan po nakakabili ng murang whey protein? o kung sino may alam nung optimum whey protein yung may kulay orange dun sa label yun recommended saken nakalimutan ko na nga lang specific..
I don;t know how to build muscles..
Quote from: niceguy1111 on June 29, 2014, 06:33:38 PM
saan po nakakabili ng murang whey protein? o kung sino may alam nung optimum whey protein yung may kulay orange dun sa label yun recommended saken nakalimutan ko na nga lang specific..
Sabi nila minsan daw may side effect ang whey protein. Totoo ba yun?
Quote from: niceguy1111 on June 29, 2014, 06:33:38 PM
saan po nakakabili ng murang whey protein? o kung sino may alam nung optimum whey protein yung may kulay orange dun sa label yun recommended saken nakalimutan ko na nga lang specific..
Cash and Carry in Makati. Lots of choices and competitive pricing.
Sabi nila minsan daw may side effect ang whey protein.
Totoo ba yun?
- oo daw, esp pag lactose intolerant ka. sasakit tyan mo. parang gatas rin lang.
Quote from: vortex on July 05, 2014, 05:27:05 PM
Quote from: niceguy1111 on June 29, 2014, 06:33:38 PM
saan po nakakabili ng murang whey protein? o kung sino may alam nung optimum whey protein yung may kulay orange dun sa label yun recommended saken nakalimutan ko na nga lang specific..
Sabi nila minsan daw may side effect ang whey protein. Totoo ba yun?
Technically you don't really know what they put inside those formulations.
And there is a study that links whey protein supplementation with increase acne formation in the body.
Ask ko lang po, after 2.5 months of doing bodyweights I lost around 7lbs but gained in size arms and chest wise. I lost 1 inch in my quads but I believe that the weight I lost are fat because I am noticing vascularity in my forearms, biceps calves and a little bit in my quads. Any thoughts on this? I went from 59 to around 56kgs I am 5'6" by the way
Quote from: DuanneJamis on July 26, 2014, 09:42:05 AM
Ask ko lang po, after 2.5 months of doing bodyweights I lost around 7lbs but gained in size arms and chest wise. I lost 1 inch in my quads but I believe that the weight I lost are fat because I am noticing vascularity in my forearms, biceps calves and a little bit in my quads. Any thoughts on this? I went from 59 to around 56kgs I am 5'6" by the way
keep up the good work!
Thank You Sir But ask ko lang po kung paano mas efficient na mag bulk up with just body weights and a few dumbells salamat po!
Quote from: DuanneJamis on July 26, 2014, 01:14:58 PM
Thank You Sir But ask ko lang po kung paano mas efficient na mag bulk up with just body weights and a few dumbells salamat po!
Basics pa rin
1. nutrition - enough protein intake to build muscle, at least around 200-300 kcal of protein/day with vitamins for growth stimulation. Carbohydrates are needed to spare protein loss.
2. Exercise - increase weights and reps so that your muscles will still be stimulated. Remember, the stronger you lift the bigger you will be.