Espiya
Fitness and Health / Malusog na Espiya ==> Happy! => The Gym => : ElCebuano May 12, 2013, 10:20:27 AM
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Mga Sir/Mam
I Need Suggestions: about GYM Supplements/Vitamins.
Ang dami kasi sa WISE CHOICE(CEBU), so nalilito ako kung ano yung maganda at effective at saka yung affordable lang.
yung PAMPALAKI NG MUSCLES ang need koh!!!
"yung seryosong reply need koh" at kung may experience kayu, share naman dyan...
sana may makatulong thanks.. smoking::
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Merong beginners pack ang GNC. Tas pag nagbubuhat ka tsaka ka mag-take ng amino acids. Dun sa store ng GNC ire-recommend naman sa yo yung mas angkop na supplememnts depende sa kailangan ng katawan mo para sa ide-develop mo.
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If you want to get jacked fast = Whey Protein + Creatine. I wouldn't mind using the amino tablets but they are mostly ideal when getting ripped.
But always consult your doctors or instructors on how to take supplements. These are dangerous stuff to mess with improper dosages.
Kung budget ang nasa isip mo just up your protein intake. Chicken and beef ulams will do the job then add up some fresh milk. And for snacks, beans and peanuts.
Hope this helps.
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go for monohydrate creatine for first 2 months para makakuha agad ng lakas yung muscle and mabawasan ang mabilis na pangangalay. Kung payat ka get whey protein, pero kung mataba ka get fuel ripped or hydroxycut. kung nagtitipid talaga tama just add more protein sa pagkain. egg white, fish, meat.
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Okay, nasabi na lahat ng gusto ko din sabihin about sa supplements.
Tip lang pre, Lahat yan ay walang kwenta kung hindi ka mag 110% effort sa pag buhat, meaning kaylangan every gym mo is talagang to the limit. Walang kwenta mga iinumin mo kung lagi mo lang bubuhatin ang mga kaya mo, Dapat laging go the extra mile ang dating, with pag iingat sympre.
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Ako di purong whey iniinom ko. Elite XT,Elite Fusion 7, Elite Gourmet or Syntha 6 depende kung ano available. Nag NO xplode din ako, Anavite at either animal m stack at animal cuts kung ng bulk up ako or nag cutting. Syempre maganda rin kung tama ang diet mo kasi SUPPLEMENTS lang mga yan
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Mga Sir/Mam
I Need Suggestions: about GYM Supplements/Vitamins.
Ang dami kasi sa WISE CHOICE(CEBU), so nalilito ako kung ano yung maganda at effective at saka yung affordable lang.
yung PAMPALAKI NG MUSCLES ang need koh!!!
"yung seryosong reply need koh" at kung may experience kayu, share naman dyan...
sana may makatulong thanks.. smoking::
Nag start po ako nag GYM nung last JUNE 2012 pero 3-4 days a week lang ako mag wo workout, wala akong na take na kahit anong supplements/vitamins, pero nag da diet naman ako, ok naman yung structure nang katawan ko...
ito yung mga pics. koh sa FB.. yung naka NY CAP ;D
https://www.facebook.com/media/set/?set=a.147687821922893.22070.100000450280242&type=3
nid ko lang pam pampalaki nang muscles...
ano name ng supplements?
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Papasok ka ba sa Bodybuilding or Ano?
be clear because you need a lot of studying and planning ahead of you kung seryoso ka. .
Meal Plans
Workout Plan
Knowledge on Muscle Confusion /Techniques / Dropsets/Circuits/Supersets/DTPS/Giant Sets/Pyramid Sets and more.
just a tip:
Perfect Form is greater than lifting too heavy. .there should be heavy days . .but most of the time kung gusto mo mag increase ang strength mo. . go with the weight na kaya mo lang and perform very fast reps on positive and relatively slow on negative.
Rest day could be tricky din. .pakiramdaman mo din katawan mo, ,
i dont use supplements pero im ripped and strong. .discipline lang yan.
tamang diet and sipag at tyaga ;)
kuha ka nang instructor or gym buddy mas maganda yun matutulungan ka sa spotting, morale boost tsaka tips.
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Best tip would be to find a Mentor. Yung makakasama mo sa gym, mamomonitor yung workout mo. Kaya I would always advise newbies to get a personal trainer. Even though in the long run you will realize that getting a personal trainer for getting toned is BS once you get the hang of it. ::)
Kung wala kang budget = proper food lang katapat nyan. Get a decent whey protein supplement, partner it with decent protein sources (fish, milk, beef etc.) In the long run, hanging out with fella gym buddies, malalaman mo rin ang ginagamit nila and what works for them.
Yung brand ng supplements? punta ka lang ng cash and carry. Mag minimini mini moo ka lang dun they are all practically the same, when you get to become an advanced gym nut, then you will get into the intricacies ng ingredients ng mga supplements.
Pero tyaka na yun. When you get to the advanced levels, lalo ka lang ma coconfuse because there are plenty of schools of thoughts on training/bodybuilding/athletics. So stick with the basics first.
Always remember, what works for others, might not work for you ; hiyangan kumbaga.
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additional indo lang. . research mo mga side effects nang gagamitin mong supp bago mo gamitin. .
example nalang yung protein stone sa kidney.. ,
nakakasira din nang atay at nang ibang internal organs
yung mga performance enhancing naman in the long run kapag tumigil ka parang may withdrawal effect yan. .
esep esep din. .hahaha. .pero kung gusto mo wala naman makakapigil sayo diba maganda nga naman talaga ang results i cannot deny that malaking BOOST talaga ang supp. .
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Kung may budget ka dude go for GNC or muscletech products tapos sabayin mo din ng magandang diet ako halos mag 1year ko na ginagawa yung kamote ang ginagawa kong source ng carbo rather than rice tapos high intake ng protein rich foods gaya ng iba nabanggit ng iba natin ka espiya, tapos importante un rest ng muscle mo para mag grow, tapos kung gusto mo talaga mag ripped at kung may time ka araw araw ka mag cardio, jogging ang the best tamang oras ng pag tulog at isa pa na maganda idagdag mo sa diet mo eh foods na mataas ang fiber isa sa the best ang oat meal tuwing umaga yun nga lang bro dadalas ang pag dumi mo, at manood ka ng mga tutorial sa youtube search mo yung Rjriches dude sobrang complex ng mga turo nya dyan kaya pati diet plan mo pde mong sundan un sa kanya toast::
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MP Combat Powder maganda sya saka mura pero kung may budget kapa mag Syntha 6 ka nalang, ayos yang mga yan kita talaga ang result.
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ang gusto ko lang na build up po ung pareho lang nila ni:
Greg Plitt
Rob Riches
ZYZZ
Micah LaCerte
kano po ba budget ng supplements in 1-5 months lang? suggest naman po ano name.....
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1-5 months ba target mo para maabot yan? Kahit may karga ka pa malabo yan sir.
2-3 years of dedication kaya yan kung walang steroids.
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ang gusto ko lang na build up po ung pareho lang nila ni:
Greg Plitt
Rob Riches
ZYZZ
Micah LaCerte
kano po ba budget ng supplements in 1-5 months lang? suggest naman po ano name.....
mejo malabo un sir in 5 months years of dedication yan nakita mo naman siguro un mga vids ni rob riches kung gano ka deseplina
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Okay, nasabi na lahat ng gusto ko din sabihin about sa supplements.
Tip lang pre, Lahat yan ay walang kwenta kung hindi ka mag 110% effort sa pag buhat, meaning kaylangan every gym mo is talagang to the limit. Walang kwenta mga iinumin mo kung lagi mo lang bubuhatin ang mga kaya mo, Dapat laging go the extra mile ang dating, with pag iingat sympre.
partly true. but they are called "supplements". meaning in addition to your diet. diet is the key to your success.
lifting at 110%, even at 80%, you can overtrain. and that is detrimental to the gains you want. you need food to fuel your growth AND recovery. sometimes, we cannot ingest the amount of protein to get bigger, so we use supplements like protein shakes to add more protein (the muscle builder) in our daily diet.
learn the bodybuilders diet by doing some research.
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btw, karamihan ng carpentero maganda ang katawan, pero di sila nag crea or protein shake. if you use this against what i say about protein being very important in your diet for muscle gains, these carpenters are simply ripped. never bodybuilding champion huge. being defined can be an optical illusion where you think they are big. use a measuring tape. baka magulat ka mas malaki pala braso mo sa kanila.
bottom line, ubusin mo pera mo sa napaka mahal na supplements, but you will never look like a bodybuilder until you learn to eat like one.
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also with regards to health naman. .eating a lot = more free radicals. you should know what to eat when and how to prepare your foods. .lifting is definitely 110% but eating and recovery/rest days is also the KEY in gaining muscle mass. .although yung supplements ay magandang BOOST talaga, .possible yung gusto mo. .for 6 months. .
yung nga lang hindi ganun ka ripped and kalaki pero may hulma na. .kung kukuha ka nang very strict program and trainor.
para saan mo ba gagamitin TS mag bobouncer ka ba at need mo na kaagad? laffman::
bodybuilding is a craft and a lifestyle. at least for me
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tama ingat ingat ka kapatid
di mo pwedeng madaliin 5 months
5 months okay yan kung artista ka or anak mayaman ka di biro ang magpalaki ng muscle
depende din yan sa hulma ng katawan mo dahil may 3 body types
1. yung mga makikisig kahit di magbuhat may porma sila
2. matataba
3. payat
kase kapag nag-stop ka e babalk sa original body shapes mo
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bodybuilding is a craft and a lifestyle. at least for me
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Agree ako dito sayo sir 110% haha taon na ko sa pag bobody building pero naging mas seryoso lang nun maka graduate ko, halos lahat ng nakasanayan ko nabago lifestyle talaga ang body building toast::
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good evening mga brad.. ask lang sana kakastart ko lang mggym last week so far so good naman.. sched ko para magwork is around 3-5pm. basic training pa lang nman ako so nasa 1hr mahigit lang ako sa gym. i take amino before and after workout..
tanong lang sana mga brad kung makakasama ba yung pagpupuyat ko.. yung tulog ko kasi nasa 3am minsan 5am na dahil sa work ko.. tapos gising ko na nasa 1pm o 2pm na..
any suggestion or anything na makakahelp sa akin. gusto ko lang sana medyo magkamuscle pero hindi ho ako talaga ngpapalaki ng sobra katulad ng bouncer.. average lng ako hindi ako payat hindi rin mataba..
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Imo as long as you get the full 8 hrs sleep, that should be perfect. Nytshifts and rotating shifts mostly become a problem if you disrupt your routine (ie. M-F umaga ka na natutulog and then Sat-Sun gabi ka naman matutulog; and then adjust ka naman ulit ng tulog sa Monday)
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thanks sa info babtamisen.. so ok lng pala talaga as long as 8hrs yung tulog ko.. ok lang din branch na yung meal bfre workout? sorry daming tanong newbie pa kasi ako.. hehe thanks bro.
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Np sir. I'm no expert at this and maraming debate dyan sa meals i think you will find whatever suits you with enough research regarding this one.
I personally do "intermittent fasting" (IF) so I really don't have much say about when you take your meals. But if you want to stick to the conventional, then eat heavy on a breakfast(preferrably high protein).
Maybe some of our espiya experts have more opinions regarding this.
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listen to your body.
medyo disadvantage kapag puyat di kasi yan ang normal routine nang tao. .pero kung nakaka 8 hrs of sleep ka at least may time pang mag recover muscles mo. .
doc recommends 7days of resting per body part
bodybuilding is different though. .
yung food naman dipende pa din sa gusto mong ma achieve na katawan, ,
pero recommended talaga high protein and fiber diet. 5-6 meals a day 2-3 hrs. pero sabi ko nga listen to your body hindi palaging applicable yung 2-3hrs na rest between meals dipende sa pakiramdam mo.
dont forget your vitamins, healthy fats, etc
food serving should be size of your fist, should never exceed. pero ang pinoy malakas sa rice okay lang siguro kung nagpapa buff ka, yung iba nga post workout meal eh rice.
stick to healthier foods, less of unhealthy and unecessary calories.
basa basa din pag may time ;D
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thank you sa lahat ng info mga brad... sabi nga ng trainer ko e wag daw ako maxado conscious sa diet ko kasi nga payat pa ako at maliliit pa mga muscles ko..hehe kaya din ayaw niya ako muna mag abs kasi baka mgtodo diet ako at hindi magwork yung upper body ko.. as of now focus kami sa upper body ko pglumabas na tska na daw ako mag abs..hehe nakakatuwa lang dahil pa unti unti na cchange na yung lifestyle ko lalo na sa yosi ko..
sarap talaga mgwork out tanggal stress pa.. thanks sa mga info nio mga brad.. ngbabasa din ako pero as of now more on supplements ni reresearch ko e.. gusto ko muna kasi mag depend sa trainer ko para hindi ako maxado mgalanganin sa pinapagawa niya sa akin.. kung may idagdag pa kayo na info para sa akin guys feel free..heheh tska nga pala nextweek mg whey prot na ako.. ok lng naman yun db? kaka 3weeks ko pa lng mg gym almost everyday...
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basta itaas mo lang calorie intake mo 3000to4000 a day then work out
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Just listen to your trainer. Thats the best advice right now. Kapag naging experienced kana and na gamay mo na katawan mo, with the right research pwede ka ng gumawa ng tweaks to improve your workout and diet.
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tama siya kung payat ka nga, enjoy mo lang life kumain ka lang ng kumain basta piliin mo din healthy foods.
pwede ka pa din mag abs once a week. .bayaan mo lang lumobo tiyan mo liliit din yan madali na lang paliitin yan
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huwag din mag-focus sa upper body
medyo tirahin mo din yung lower para di ka magmukhang Johnny Bravo
malaki sa taas pero super payat ang paa
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First of all,there's no such thing as "spot reduction" if you don't watch out your diet.
I see a lot of Broscience tips here but you still need to know basic things first. Your body type.
Ectomorph, mesomorph or endomorph. If your target if to gain muscle BUT so much concern of your belly.Then I'm telling you now to quit. YOu can't have big SOLID full of mass muscle if you can't consume more calories needed for mass.Most of the time,you are always in a state called "calorie surplus" in which you eat until you feel bloated.If you want a beach body or lean ripped body,then you should watch out for your diet.They do have things in common though,consume food that are rich in protein.Supplements like whey are just there to 'add' to your protein intake,but you should concentrate in macrofoods.Which means 'real foods' like chicken,fish,beef and vegetables. The main key in lifting weights is the 'form' and not the volume.You risk your body if you work out your 'ego' than your body.
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First of all,there's no such thing as "spot reduction" if you don't watch out your diet.
I see a lot of Broscience tips here but you still need to know basic things first. Your body type.
Ectomorph, mesomorph or endomorph. If your target if to gain muscle BUT so much concern of your belly.Then I'm telling you now to quit. YOu can't have big SOLID full of mass muscle if you can't consume more calories needed for mass.Most of the time,you are always in a state called "calorie surplus" in which you eat until you feel bloated.If you want a beach body or lean ripped body,then you should watch out for your diet.They do have things in common though,consume food that are rich in protein.Supplements like whey are just there to 'add' to your protein intake,but you should concentrate in macrofoods.Which means 'real foods' like chicken,fish,beef and vegetables. The main key in lifting weights is the 'form' and not the volume.You risk your body if you work out your 'ego' than your body.
Agreed and great job for summarizing the basics. toast::
But i got lost here.. when in the thread "spot reduction" was asked? Lets not confuse the TS toast::
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Agreed and great job for summarizing the basics. toast::
But i got lost here.. when in the thread "spot reduction" was asked? Lets not confuse the TS toast::
Yeah. I just thought of per-emptying since I saw one mentioned IF or intermittent fasting.Chances are that someone will suggest doing crunches and exercise that targets the core or abs to decrease the size of his belly,which is not suitable for TS.Not unless he's in a cutting phase,then he could try diff. diets out there (IF,Keto, leangains etc.)
toast::
Just enjoy bulking TS,eat more lift heavy (w/ proper form of course).But it is still recommended if you follow a specific program.There a tons a programs out there depending on your choice and workout frequency.But I'd recommend that you start with basic strengthening program like mark rippertoe's basic strengthening.It's much easier if you start on compound lifts such as squats,bench press,deadlifts,overhead press and barbell rows.Before you proceed on isolation execise which concentrates more on machines and dumbbells. As for the sleep,it is vital that you have at least 8 hours or more of uninterrupted sleep for your muscle development.Trust me.Di lumalaki ang muscle sa training lang,mas critical parin ang diet at tulog.
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Yeah. I just thought of per-emptying since I saw one mentioned IF or intermittent fasting.Chances are that someone will suggest doing crunches and exercise that targets the core or abs to decrease the size of his belly,which is not suitable for TS.Not unless he's in a cutting phase,then he could try diff. diets out there (IF,Keto, leangains etc.)
toast::
Lmao funny enough, I did mention to the TS that I do IF. But probably just to disclaim that I am not the best "non biased" person to ask about the schedule of his meals when working out. Thus deferring to other espiya experts out there with a more generic approach ;D
And yes, agreed to the "spot reduction" concept.
Just enjoy bulking TS,eat more lift heavy (w/ proper form of course).But it is still recommended if you follow a specific program.There a tons a programs out there depending on your choice and workout frequency.But I'd recommend that you start with basic strengthening program like mark rippertoe's basic strengthening.It's much easier if you start on compound lifts such as squats,bench press,deadlifts,overhead press and barbell rows.Before you proceed on isolation execise which concentrates more on machines and dumbbells. As for the sleep,it is vital that you have at least 8 hours or more of uninterrupted sleep for your muscle development.Trust me.Di lumalaki ang muscle sa training lang,mas critical parin ang diet at tulog.
Agreed with this again, though I can only hope I get 8 hours sleep daily.. toast::
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musclepharm... pero suggest ko natural.. yung mushrooms, chicken meat, and fish...
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so no need for me to diet as much as i take the healthy food right? im doing basic program atleast one program a day.. uhm. im not yet familiar yet with the names of every work out i have i just follow what my trainer.
question: Normal lng ba sa three weeks ko parang hindi na masyado masakit yung arms, chest pati back ko.. yung 1st two weeks ko kc lalo na yung ika two weeks ko para magang maga yung mga kamay ko na ultimo hindi ko kayang istretch pero now parang ok na.. normal ba yun?
So sir turon i need to take more calories? i mean ayaw ko din kc na biglang laki ako yung tipong bouncer.. gusto ko lng lumaki ng konti then with a ripped muscle. my weight now is 66kg and 5'8.. mapapansin ko ba yung paglaki ko or unconscious ako nun? confuse ako sa body type ko..hehe parang in between of ecto and meso hnd nman ako payat hnd rin naman mataba average must i say. problema ko lng maliliit ata structure ng bone ko.. pasensya sa mga maraming tanong..hehe natutuwa lang talaga ako sa pag wowork out. at marami akong natutunan sa inyo.. :)
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Not going too deep by explaining why, but basically nasanay na yung katawan mo. So yes its normal.
Common misconception "Ayoko kasing lumaki tulad ng bouncer/bodybuilder".. Dude, before you get to that stage you will definitely know. Hindi yun surprise na pag gising mo ang laki mo na hehe. You might even quit gym or working out before that happens, as it takes years.
And yes tama si sir Turon, You need to be in a caloric surplus while bulking. Forget about leaning at this stage. You probably have to worry about it during Summer (pang beach body kumbaga) or after 1 year. But dont forget your macros (carbs, proteins and fats), as you still need to have a good balance of these while in caloric surplus mode. Hindi naman pwedeng 3000 calories ka pero puro fats lang or carbs. Establish a good number of grams of protein you need to take in daily and then I guess since beginner ka pa lang you can play around with the carbs and fats amount. Your trainer might be able to give you an idea on how much you should eat at this point.
Try to use dumbbells more instead of machines if you think manipis ang wrists mo.
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ok thanks again sir babtamisen.. :) so need pala sa akin yung diet2x bsta always balance lng ang food.. :) yun naman yung parati pinapagawa sa akin dumbbells and barbell.. yung machine ko yung pang lower chest yung para nakataas kamay ko tapos iccolse ko.. bsta yung naka upo..hehe hindi ko alam ano twag dun.. bsta usually ko na workout more dumbbells..
so mapapansin ko tlga yung pglaki ko.. akala ko kc hindi yun kasi sabi2x dito na magugulat daw ako sa paglaki..:) cguro check ko na lng always weight ko.. salamat guys..
finger4u
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I think pec-deck ata yang tinutukoy mo.
Weigh yourself and also if you want you can use a tape measure to check your chest, arms, waist and legs from time to time. At least ma-track mo ang progress mo.
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Let's start with your height. If you follow the standard Body mass Index 145 lbs or 66kg for 5'8 is still a bit under weight.But most bodybuilders don't follow a standard BMI coz those are only for average people who don't do bodybuilding.
It really depends on your goal.Since you want a medium ripped body with a good amount of muscle,you still need to bulk up.Just monitor your calorie by knowing your body.Because belly fats are excess calories that aren't consumed as energy aside from fats that you get from foods.
You can try different approach. get your TDEE to monitor your calorie if you are really concerned of getting fat. Use an IF calculator that can be found in the net,and it will give you an idea on how much fats,carbs and protein you need to consume.Ideally a more common approach is, more carbs less fats on workout days while more fats and less carbs on rest days.And you should always be high in protein daily. But it doesn't mean that you can eat a lot of fatty foods or eat tons of rice.Just balance them with great amount of protein foods (chicken breast,beef,fish,peanuts egg whites), fruits (like apples,pears,raspberries and banana) and more importantly green vegetables (broccoli, lettuce, cabbage and beans.)
http://www.1percentedge.com/ifcalc/
I'm currently on cutting phase from 165 lbs down to 143 lbs at 5'6 since I focus more on ripping down to 15% body fat.
BUt unfortunately,genetics isn't on my side.Since I'm between meso and endo,I can't harness a full 6 pack abs.That's the reality.Genetics really play a major role in bodybuilding.Mesomorphs are lucky since they can cut body fat easily with ripped medium sized muscles or bulk up easily as well.As for ectomorphs, they can easily get lean but is hard to put on weight to get bigger.
As for avoiding pain on your forearms,try assistance exercise by doing light palm down and up wrist curls. Better yet take some fish oil.Best for nerve and joints.
Just don't overtrain.Because that's the common mistake that most people do in the gym. 1 to 1 and a half hour is enough per day during training.
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haba na nang thread na to ah. .punuin natin nang mga comments para mas marami pa tayo maishare na knowledge. .
pwede na din 45 mins. workout - tama si turon dont overtrain. but do train harder everytime you go into the gym. .
follow your strict program. .be more explosive rather than adding up unnecessary reps. eat healthy, live healthy. .do your cardio on rest days, drink 8 glasses of water it aids in muscle regeneration. eat different foods
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hello guys.. kakatapos ko lang maggym.. nagback program ako kanina.. my funny moment lang ako kanina habang ngccardio ako kanina medyo nakita na sobrang pawis na pawis na ako lampas 15mins na ako pinatigil na ako kasi daw baka papayat ako lalo..hehe parang naisip ko talaga na need ko mag pataba literal.. :) sa lahat ng program ko pinaka masarap sa akin yung back kc na nonotice ko na na parang ayaw ko na mgkuba..
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hello guys.. kakatapos ko lang maggym.. nagback program ako kanina.. my funny moment lang ako kanina habang ngccardio ako kanina medyo nakita na sobrang pawis na pawis na ako lampas 15mins na ako pinatigil na ako kasi daw baka papayat ako lalo..hehe parang naisip ko talaga na need ko mag pataba literal.. :) sa lahat ng program ko pinaka masarap sa akin yung back kc na nonotice ko na na parang ayaw ko na mgkuba..
If you really want to bulk up. You should not do cardio most of the time.You burn your muscles down when you do cardio.Most people might not believe this but most bodybuilders avoid getting too fat by having a proper measured diet.It's true. So if you want to put certain amount of muscle,put more emphasis on your food.And by not doing much cardio.
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If you really want to bulk up. You should not do cardio most of the time.You burn your muscles down when you do cardio.Most people might not believe this but most bodybuilders avoid getting too fat by having a proper measured diet.It's true. So if you want to put certain amount of muscle,put more emphasis on your food.And by not doing much cardio.
ok sir turon.. thanks.. :)
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Yeah bro try to minimize your cardio especially after workouts. Just do more legs and squats instead of spending that on the bike or treadmill! You will bulk up in no time.
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hello guys im back.. its been 3days na ako ngggym with whey pansin ko lng para ngdagdag yung lakat ko.. lalo na kanina parang big improvement talaga sa biceps program ko kc halos kinakaya ko na yung mga weights.. unlike lastweek na yung binubuhat ko na dumbbells i yung pang babae..hehe wala lang na tutuwa lang talga ako.. :) in just a month parang laki daw ng improvements ko unang lumabas sa akin yung chest ko talaga.. pero dati pa kc ngppush up sit ups na ako kaya cguro mabilis lng lumabas sa akin..
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hello guys im back.. its been 3days na ako ngggym with whey pansin ko lng para ngdagdag yung lakat ko.. lalo na kanina parang big improvement talaga sa biceps program ko kc halos kinakaya ko na yung mga weights.. unlike lastweek na yung binubuhat ko na dumbbells i yung pang babae..hehe wala lang na tutuwa lang talga ako.. :) in just a month parang laki daw ng improvements ko unang lumabas sa akin yung chest ko talaga.. pero dati pa kc ngppush up sit ups na ako kaya cguro mabilis lng lumabas sa akin..
record mo sa log yung progress mo para alam mo kung nag plateau kana. .para maiba mo yung gagawin mo in the future. .plan ahead. practice mo yung form and intensity wag ka mag focus masyado sa weight and high reps. beginner ka pa lang eh. .pa spot ka kapag mag heavy.
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Great to hear that bro. Consistency is the key. Keep on progressing, rest and food.
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hello.. pansin ko lng everyweek my na dadagdag o my na iiba sa program ko.. like sa bicep yung na dagdag na isa pero hnd ko pa kaya kahit yung weight is nasa 5lbs lng.. yung parang mgfflex ka ng both hands mo naka sideward bsta yung weight nasa baba ayun hnd ko pa kaya yun..hehe ok nman yung program ko marami nagsasabi na lumaki at nagka muscle na ako..hehehe pasesnya na hnd ko tlga alam yung mga program ko bsta kung ano lng pagawa ng trainer ko ginagawa ko lng hiya nman kc ako magtanong kc dami nia rin ginagawa e..hehe siguro this week magtatanong na talaga ako para incase absent o wala siya alam ko gagawin ko..
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tanung mo kung anung tawag at kung para saan. .para ikaw din sa sarili mo alam mo yung ginagawa mo. .hindi pwedeng habang buhay ka nalang magpapaturo dapat mag research ka ng mga gagawin mo brad in the future kung itutuloy mo as lifestyle and pagworkout
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yun nga sir eh.. bukas magtatanong na ako.. :) na mimiss ko yung sobrang sakit ng katawan ko.. ngayon kasi sa workout ko na lang na fefeel after that wala na parang kirot na lang..hehe
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yun nga sir eh.. bukas magtatanong na ako.. :) na mimiss ko yung sobrang sakit ng katawan ko.. ngayon kasi sa workout ko na lang na fefeel after that wala na parang kirot na lang..hehe
normal lang na hindi na sumasakit ng sobra katawan mo kung regular ka na nag workout. .
ibahin mo program mo yung mas straining na involve flexibility kung gusto mo masakit na katawan. .tapos mag failure ka and drop sets
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How long have you been working out again? Just work your way into getting stronger bro. Probably around 3 months maybe you can play around a bit and change your routine from time to time.
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tama si BAB palakas ka lang and be flexible, mas masarap and mas fun na mga routines na pwede mong i experiment kapag malakas ka na and malaki. .pwede ka na mag TRX and functionality workouts
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eto sir try mo din at sa mga gym buff sana maka tulong ;D http://www.jackedandripped.com/Zyzzs-Bodybuilding-Bible.pdf
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safe ba talaga uminom ng supplements?
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hello guys! marami na talaga naka pansin sa chest ko..hehe sabi ngayon ng trainer ko double program ako para mas mabilis daw lumaki.. MWF yung workout ko.. ayos ba yun? wala kasi akong idea.. bsta sabi nia lang mas maganda daw sa akin yun para my full rest muscle ko.. kasi gym ko ngayon almost 5x a week eh.. tapos halos parating pang puyat... yung biceps ko pala nag increase ng 1.5inch.. ok na ba yun?
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Wow! Niceone mon, mukhangmalaki na ata ang 1.5 inch.
Sa mgamay knowledge dyan sa body building, ok po ba pagsabayin ang hydroxicut and amino? Ano pong klase ng amino magandang isabay sa hydroxicut?
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thanks bro makaldz.. :) yung sa akin gina gamit ko ngayon na amino 2222 so far ok naman.. yung kaibigan ko bro nghydroxicut laki ng tulong sa pagpapayat niya syempre kasama pa rin talaga ang tamang diet.. problema niya lang sa hydro is hirap siya makatulog at mabilis uminit ulo niya.. :) base yan sa observation niya..hehe sana maka tulong...
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Malaki nga ang tulong ng hydroxicut pero plan ko kasi na while nakatulong ang hydroxycut sa pagburn ng fat may makatulong rin sa pag-add ng muscle. I already lost 32 kilograms since last january 2013, I was 118 kg last jauary at 86 na ngayon. Target ko 75 kg. Ok kaya pagsabayin ang dalwa?
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wow! congrats pare.. :) so target mo 75kg? maxado nman ata maliit.. kahit maintain mo na lng yan sa 80? ano ba height mo? ako nga target ko 80kg eh nasa 68kg ako ngayon..hehe btw mg33mons pa lng ako nggggym.. :)hehe ok nman daw sabayan mo hydro ng amino eh.. ayaw mo ba mg whey pro?
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5`8" bro. Bonus ko na ang 75 kg na goal pero ok na rin ako sa 80. 8 days lang ako sa gym dahil di pwede sa situation ko ang lumabas sa compound ngayon, noong vacation lang ako nagtry mag-gym para makuha ko ang usual routines tapos ginamit ko as my workout dito sa loob ng compound together with internet tutorials. Di ko pa rin na-try ang whey pero mukhang di kaya sa budget ko compared sa mga capsules na pde bilhin ng by 10s or 20s.
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sir mon, mukhang nakakarelate ako sayo, ako naman mag 1 month pa lang mag workout, pero sa bahay lang improvise gym sa garahe... hehe... mahilig lang ako magbasa and manood ng mga video workout... but tanong ko lang bro and mga ka espiya, anong klase yung mga tntake mo? amino 2222? whey protein? maraming kalse rin yun diba? and if may mareccomend kayo?
hindi ko pa na try magtake ng mga ganung supplement eh...
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Saktong sakto pag.open ko sa site eto agad nabasa ko. I'm a newbie when it comes to work out, yesterday was my 8 day sa gym. I have a small body frame, 5'4 ang height. Chest and arms work out mostly ang ginagawa ko. After few days of working out medyo may nagbago naman sa body ko. Tanong ko lang guys especially to TS since wala pa akong tinitake na supplements, ano ang effect ng amino 2222? Magkano eto bro?
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^mag whey ka na lang bro mas sulit pa. Bilhin mo na yun pinaka malaing bag na makikita mo para mas tipid. I'm currently using Mutant whey kasi mura sa hehe pero di ata pure whey to
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I've researched sa price ng whey 1k+ pala. Mukhang papalag si misis sa presyo nito.hehe...
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Bro Ito ang dapat para sayo.
DLC Hawaiian Spirulina
(http://i44.tinypic.com/o9k5ma.jpg)
PFDA: FR-92004 FDA Certificate
Package: 500mg/tablet, 150 tablets/bottle
Contains: Blue-green algae
Description:
An excellent source of protein, plus an abundance of essential amino acids and gamma linolenic acids (GLA), this spiral-shaped blue algae is also rich in Vitamin B-complex, Vitamin A, and minerals like potassium, calcium, phosphorus, and magnesium. Thus, has earned the reputation for being the most complete nutritional health supplement, also popularly known as the Green Multi-Vitamin.
Seafood is known for its high nutritional value and spirulina is a complete source of seafood. It's from the clean waters of Hawaii where it's known to have no pollution. Good for folks who enjoy dining out most of the time, as this supplement balances nutrients in our body. With long term use, one can maintain healthy digestive function, energizing and strengthening the body, and promotes long life.
Hawaiian Spirulina has
670% (6.7 times) more Protein than tofu
300% (3 times) more Calcium than whole milk
5100% (51 times) more Iron than spinach
3100% (31 times) more Beta-Carotene than carrots
3 grams of Hawaiian Spirulina = 5 servings of fruits and vegetables
Dosage:Take 5 tablets daily before o after meal.
PAYMENT VIA BPI / RCBC
CONTACT ME: 09179572277
SHIPPING FEE IS SHOULDERED BY THE BUYER.
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ang dami kong natututunan sa mga previous posts. salamat po sa inyo. nag wowork out din ako atleast 4-5 times a week. kaya lang ang struggle ko minsan ay dahil na din sa work ko. call center employee po ako usually my shift starts mga 8pm to 5am or 10pm to 7am. depende sa workforce namin. ang tanong ko po ay ano po ba ang magandang rotation ko pag nag ggym? so far kasi nasanay na ako mag gym aftershift ko eh, marami nagsasabi na masama daw yun. medyo cautious na nga ako kasi yun nga natatakot din naman ako. Pero yun nga nasanay na yung katawan ko. kung matutulog naman ako after shift like 2-3 hours then mag wwork out ako, hindi na ako makatulog i mean hirap na pumikit mata ko dahil nga buhay na buhay dugo ko. pls help! any suggestions would be very appreciated ;D
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ang dami kong natututunan sa mga previous posts. salamat po sa inyo. nag wowork out din ako atleast 4-5 times a week. kaya lang ang struggle ko minsan ay dahil na din sa work ko. call center employee po ako usually my shift starts mga 8pm to 5am or 10pm to 7am. depende sa workforce namin. ang tanong ko po ay ano po ba ang magandang rotation ko pag nag ggym? so far kasi nasanay na ako mag gym aftershift ko eh, marami nagsasabi na masama daw yun. medyo cautious na nga ako kasi yun nga natatakot din naman ako. Pero yun nga nasanay na yung katawan ko. kung matutulog naman ako after shift like 2-3 hours then mag wwork out ako, hindi na ako makatulog i mean hirap na pumikit mata ko dahil nga buhay na buhay dugo ko. pls help! any suggestions would be very appreciated ;D
Bro, subokan mo itong DLC Hawaiian Spirulina lalo na sa situation mo ngayon at maganda ito sa mga over-fatigue. basi po sa mga comment ng mga customer ko ay masarap daw ang tulog nila. at ganun din sa sarili kong obserbasyon.
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baka overdose na yan kapag marami masyado masama sa organs ang vitamins.
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Milk + Whey should bulk you out in no time. Take fish oil for recovery.
I can't say much regarding rotating shifts but get enough rest. Sleep during your 1 hour breaks then take your meals during your 15 minute breaks or pwede naman gawin sa workstation mo anytime.
Regarding naman sa brand ng whey.. I am currently testing out yung Promatrix7 since its just so dirt cheap that I can not turn it down. I have heard good reviews but I am still skeptic if its just a placebo.
I am down to my second 5 lber package and I have used the first 5 lbs for just 15 days. So far so good. But i did experience a little bit bloatedness especially sa lower tummy area. Pero at that time I was a little bit above my daily caloric consumption and was eating all kinds of shit and have been eating to eat all you can buffets for 7 weekends in a row LOL. So i will be trying 2 weeks on ketosis and IF with the supplement and confirm, but I am not skipping my eat all you can buffets weekly laffman::.
I started 138 lbs then bumped up to 145 after 2 weeks.
I am now back to 138 after 4 days of keto-fasting.
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sir mon, mukhang nakakarelate ako sayo, ako naman mag 1 month pa lang mag workout, pero sa bahay lang improvise gym sa garahe... hehe... mahilig lang ako magbasa and manood ng mga video workout... but tanong ko lang bro and mga ka espiya, anong klase yung mga tntake mo? amino 2222? whey protein? maraming kalse rin yun diba? and if may mareccomend kayo?
hindi ko pa na try magtake ng mga ganung supplement eh...
sir ichiraku amino 2222 yung sa akin yung whey mass ata pero im not sure lng talaga kc yung bag yung binili namin ng trainer ko bale hati kami para makatipid.. bale ang take ko na amino pre and post while sa whey naman pre and after sleep.. para sa akin sobrang laking tulong ng whey kc almost 3months pa lang ako pero yung chest ko talaga putok na putok na kahit yung mga ka gym mates ko pansin agad nila na yung chest ko.. :)
@babtamisen sir ask lng po.. hnd po ako ngddiet yung kain ko po 4times a day full meal po yan... i mean rice and ulam.. pero yung timbang ko po hnd talaga tumataas bago ako magstart mggym nasa 69kg ngayon nglalaro na lng ako sa 67-68kg.. dami ngsabi yung fats ko nawala at ngform yung muscle ko.. ano po ba magandang gawin para mggain talaga ako ngtodo? or is it normal na talga sa akin kc payat talga ako? 5'7.5'' ang height ko.. thanks in advance..
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@mon - I guess you are just not eating enough. Gauge mo yung calorie intake mo daily and step it up a notch. The broscience advise is to take how many pounds you weigh then multiply it by 20 (3000 Calories in your case).. thats probably the range you want to take in to bulk up.
Ako I would start by taking in whole milk at least twice a day preferrably kasabay ng whey shakes mo. Not only does milk have casein (slow digesting proteins) at mas sasarap pa yung protein shakes mo yum ::drool
But, again count your daily calorie intake first. Counting calories might sound too meticulous pero you will just need it at first to gauge where you are at. Add several hundred calories to it (500ml or 2 glasses of milk is around 300+ calories) then you should be ok.
And yeah, it could also be just your fats going out always remember even dense muscle is much lighter than fats and water.
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thank you again sir babtamisen.. another question... :) is it normal to have a back pain after i workout on my back? i mean last thursday pa ako ngworkout ng back.. hanggang ngayon sumasakit. tapos when im slouching for about 3mins tapos ibalik ko sa straight back kumikirot yung lowerback ko.. pero this week kasi ngincrease ako ng weights.. from 50lbs to 80lbs.. is it normal ba sir bab?
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dipende sa sakit. .pakiramdaman mo sarili mo. .the usual pain should not last no longer than 1-3 days. .dapat yung pain nawawala over time. .next time ayusin mo yung posture mo and less weight . .dont sacrifice FORM over WEIGHT.
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try researching on bodybuilding.com for workout plans.
3-4x/week workout days is all right. some articles even say that 2x/week is enough to build mass already.
just go with the proper form always whenever lifting weights to avoid injury and to keep on track with your progress and program.
for supplements, i read a lot of people suggested using creatine. it does help a lot with explosiveness but we aware that it dehydrates you fast, so always drink lots of fluids when lifting. for protein supplements, i used to drink nitrotech, it bulks you up relatively quick. i used to weight 140lbs but when i started using nitrotech my mass shooted up to 160 in a couple of months. in a year i was about 175lbs already. another good brand i know is celltech.
good luck! dont forget to stretch before and after lifting, its the stretch that stimulates the muscles to grow. and lots of rest!
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I personally experience soreness that lasts from a few hours to 2 days max.. As many peeps have mentioned maintain proper form when lifting especially when doing deadlifts.. assuming that is where you got your soreness. Many experienced lifters in the gym still make the mistake when doing this exercise.
People tend to train their body parts unevenly thats how injuries happen. So sa mga compound exercises yung mga weaknesses ma eexpose kaya hindi mo magagawa yung tamang postura.
Identify those weaknesses and huwag pilitin mag heavy if not doing the correct or proper form.
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thank you for the info guys... as of sunday wala na yung sakit.. siguro nagadjust lng yung back ko? i dunno but i guess tama nman lahat..hehehe maya 2pm is my chest program..hehe :)
@babtamisen sir is creatine good for me? i take amino2222 and whey protein.. hindi nman ako sinasabihan ng trainer ko to take creatine.. so any suggestion sir?
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Why not? But at this point kelangan masagot mo sa sarili mo muna ang tanong "Why do I need it?". Kapag alam mo na kung bakit mo kailangan always prioritize natural or food sources where you can get it.
If you ask me you are already taking plenty of supplements for a beginner. Ang mga beginners sa gym namin before sinusuggest lang mag whey usually after a month of training. Prior to that point puro kain lang ng kain ang diet plan nila which mostly consists of brown rice or complex carbo and high protein foods. So what natural food source can you get it from? Beef has creatine, fish has some too. Although cooking degrades the amount of creatine. Kaya I like my steaks medium rare, yung madugo dugo pa hehe
You have to avoid the mentality na the more supplements = the more results. I daan mo sa pagkain and you will definitely have the same results.
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ok sir babtamisen thank you ulit.. bsta ngayon whey and amino lng talaga nothing else... in terms of diet sir literal talaga kain and take note hnd junkfoods kundi rice.. :) tapos everyday peanuts.. :) yun lng tlga hnd ko kaya na my gatas yung whey ko kasi basa yung "sh!t" ko...kya tumugil ako sa gatas...
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Lactose intolerant? Try to get high calorie foods to replace it
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1st day ko for my leg program.. parang hindi ko ma fold yung mga tuhod ko...hehehe akala ko madali lng ang leg hnd pala sa 20lbs hirap pa ako nun pero sabi ng mga kasama ko normal daw talaga kasi una ko pa lang..hehe
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I dread Legs day as well. But we all have to go through it. Medyo mas dedicated na lang ako ngayon sa legs and force myself to do it twice a week.
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for a shredded legs try Chris Gethins DTP for Legs
50 40 30 20 10 10 20 30 40 50 repititions for 1 exercise LEg Press. .babaguhin mo lang yung position ng paa mo kada exercise wider to narrow and high to low. .effective din sa ibang exercise
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I would still suggest sticking to the basics and compound exercises. Less is always more ;)
Squats - there are many variations. But stick to back squats for the mean time.
Stiff-legged Deadlifts or Lunges on some days.
One legged Leg Press (L/R).
Leg curls.
Imo leg extensions are really just for aesthetics so I rarely do them nowadays.
Cheers
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Guys just need your opinion, im using serious mass because I want to bulk up. Am I taking the right supplement? After every work out ko eto iinumin. 1st time ko gumamit kanina..
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Guys just need your opinion, im using serious mass because I want to bulk up. Am I taking the right supplement? After every work out ko eto iinumin. 1st time ko gumamit kanina..
I believe so.. just remember it takes 4 scoops for 1 serving of 1000 calories.
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Guys pansin ko lang medyo iwan talaga ang calves ko. Mas payat pa calves ko kaysa sa sis ko baa genetic talaga sya. Ano kaya pwede kong gawin? Yun quads ko ok naman size nya pero yun below the knee talaga problema.
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Guys pansin ko lang medyo iwan talaga ang calves ko. Mas payat pa calves ko kaysa sa sis ko baa genetic talaga sya. Ano kaya pwede kong gawin? Yun quads ko ok naman size nya pero yun below the knee talaga problema.
Blame it on mother nature hehe. You just might have to work harder and smarter.
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I believe so.. just remember it takes 4 scoops for 1 serving of 1000 calories.
Ilang servings a day ba dapat itake ko? During workout days lang ba o pwede araw-araw panghalo sa morning beverage?
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Blame it on mother nature hehe. You just might have to work harder and smarter.
tama. .try buffing programs on your calves and concentrating high caloric diet on calves day. .i usually incorporate my calves on my shoulder days or leg days. 70kilos max observe mo din yung weight baka medyo magaan binubuhat mo
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Ilang servings a day ba dapat itake ko? During workout days lang ba o pwede araw-araw panghalo sa morning beverage?
You are trying to gain mass sir, so dapat naka caloric surplus ka palagi. How much servings? Depends on how much calories you intend to take everyday. Eat more than the usual and then probably 1 serving (4 scoops) daily for starters.
My body doesn't really like too much carbs in the morning, I would rather have a high fat and protein breakfast,as carbs me sleepy and hungrier faster. I would suggest to either spread the 4 scoops throughout the day, or divide mo as a drink for your meryenda and dinner.
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You are trying to gain mass sir, so dapat naka caloric surplus ka palagi. How much servings? Depends on how much calories you intend to take everyday. Eat more than the usual and then probably 1 serving (4 scoops) daily for starters.
My body doesn't really like too much carbs in the morning, I would rather have a high fat and protein breakfast,as carbs me sleepy and hungrier faster. I would suggest to either spread the 4 scoops throughout the day, or divide mo as a drink for your meryenda and dinner.
Ok sir. Thank you.
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tama. .try buffing programs on your calves and concentrating high caloric diet on calves day. .i usually incorporate my calves on my shoulder days or leg days. 70kilos max observe mo din yung weight baka medyo magaan binubuhat mo
Sinasabay ko siya sir sa Legs ko kaso naiiwan talaga eh.. Nagimprove siya ng konti pero kulang pa din.
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Sinasabay ko siya sir sa Legs ko kaso naiiwan talaga eh.. Nagimprove siya ng konti pero kulang pa din.
I usually do a separate day for calves. Just so I can be more explosive and do heavier sets or reps with it.
Pero minsan talaga you just have to accept na meron tayong mga "lagging" body parts. And don't expect any noticeable changes in a matter of weeks. Always think of these effect in years.
Just remember, if its getting stronger then you are doing the right thing.
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yup. .tama si andrewsturm
pero sometimes watch your weight and diet/food/rest/weather. .it will reflect on your strength and endurance when you workout
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Thank you mga sir. Sinabay ko na po calves ko ngayon sa shoulders ko para di masyado pagod legs ko
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Thank you mga sir. Sinabay ko na po calves ko ngayon sa shoulders ko para di masyado pagod legs ko
Cool. Just don't overtrain the calves. They are stimulated enough with every day walking.
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mga sir san ba may murang supplements store sa bandang Q.C or Manila Area?
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mga sir san ba may murang supplements store sa bandang Q.C or Manila Area?
I normally buy sa Cash and Carry sa Filmore St. Makati. Sa Mezzanine level nila maraming mga imported goods.
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Which is better and more effective SERIOUS MASS or MUTANT MASS?
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Which is better and more effective SERIOUS MASS or MUTANT MASS?
Ice cream and milk..
But, seriously (no pun intended ::laffman) these mass gainers just contain loads of sugars in them. I would have to say it all boils down to price.
On paper Mutant Mass gives more protein per gram, but also gives almost double the sugars.
I would personally stay away from Mass gainers just because of the sugars and carbohydrates.
Ang sarap-sarap kaya kumain sir.
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Ice cream and milk..
But, seriously (no pun intended ::laffman) these mass gainers just contain loads of sugars in them. I would have to say it all boils down to price.
On paper Mutant Mass gives more protein per gram, but also gives almost double the sugars.
I would personally stay away from Mass gainers just because of the sugars and carbohydrates.
Ang sarap-sarap kaya kumain sir.
Masarap nga kumain Sir. Gusto ko lang kasi maggain pa ng weight. Im 5'4" at 123lbs right now. Pangdagdag lang yung mass gainers sa calories, carbs and protein intake ko. Nahihirapan kasi ako maggain ng weight. At one time I reached 59kls. Tapos after a week or two bumalik ako sa 56kls. Though di nakikita physically na lumiit ako, lumaki pa nga ako since im hitting the gym 2-3 times a week but the weighing scale says I did lose weight.
Gusto ko kasi
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kung ang hangad mo lang ay lumaki, kumain ka lang ng kumain.. every 3-4 hours interval..
wag umasa sa sumpliment kasi pag na sobra, kawawa atay mo..
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Masarap nga kumain Sir. Gusto ko lang kasi maggain pa ng weight. Im 5'4" at 123lbs right now. Pangdagdag lang yung mass gainers sa calories, carbs and protein intake ko. Nahihirapan kasi ako maggain ng weight. At one time I reached 59kls. Tapos after a week or two bumalik ako sa 56kls. Though di nakikita physically na lumiit ako, lumaki pa nga ako since im hitting the gym 2-3 times a week but the weighing scale says I did lose weight.
Gusto ko kasi
Edi eat more sir. Don't mind the scales, mind how your clothes fit you.
First determine how much calories you are eating in a day.
A good range to start would be 2500 to 3000 calories
If you physically can't eat that much then that is when you take in supplements.
Always remember that supplements aren't meant to replace food.
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So, when I want gym advice, now I have to post the query in the same forum as "The Soccer Thread?"