The leaner the better..

What's your current workout program?
gusto ko magpalaki ng arms, chest and magkaron ng abs. i used to be thin, kahit super kain pako.. nasanay ako ng ganon, but then i started to gain wight, and medyo nagka tiyan ako. medium built lang ako but i want a bigger biceps/triceps, nice chest and flat abs.. help me guys
What's your current meal plan or diet?
kahit ano actually, i need ur help.. ive been doing this pero patigil tigil ako.. pero super ready na ako at wala ng makakapigil saken. :lol:
What supplements are you taking now?
i used GOLD whey protein, pero dko kinaya so pinamigay ko. after 6months, na engganyo ulet ako bumili at inisip ko na baka sa brand lang ang problem. ive tried the most popular, muscletech..pero nasusuka din ako. ako yung tao na mas madaming rice na kinakain at konti ang ulam (nasanay ako eh). and i want to change that. i also tried hydroxycut hardcore pro series na weight loss pill.. kaso pinamigay ko kase na dedehydrate ako at sumasakit ulo ko... minsan iniisip ko, may pag asa pa ba na maging maganda ang katawan ko.. pero di ako gi give up.. i need ur motivations and help sa diet and excercise.
Lifting Stats
well, maliit lang ako kaya 15+15 na barbell mabigat na saken.. kapag dumbells naman 5+5 pa lang ang kaya ko ngayon. by the way, wala ako balak magpalaki ng sobra coz im only 5'1 and babyface. gus2 ko lang ng beach body and i hope u can help me guys.

Comments

  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    Ok eto serious na hehehe. ok lang yung 30 mins na workout time target mo. in fact IMHO the shorter the better because mas maiiwasan ung catabolic effects ng cortisol after prolonged periods of "strenuous" (spelling?) workout. Though you must take note that growing lean muscle requires "sufficient" muscle stimulation by applying a "weight load" or tension it has never encountered before. so my suggestions for a workout program is either you start w/ 5x5 or ung program ni sean nalewanyj (both in the workout archives in this site). Now for your targeted body parts, I would say you're lacking something. You will defnintely need to workout your lower body as well first for symmetry ang pangit naman tingnan nun na well defined ung upper body but you got "chicken legs" and look like johnny bravo (i'm dead serious w/ this). Nothing wrong w/ the physique you are targetting that is fine. another benefit on training your lower body is that your upper body will benefit as well pagdating sa pagge gain ng muscles because doing lower body exercises like squats actually triggers your body to release more Growth Hormones during due to the heavier load you carry in squat taht doing an arm curl plus it also stimulates majority of your muscles groups.

    Now for your diet, pakilagay mo naman sir ung usual meals/food mo na kinakain and we'll see kung anu dapat ayusin. :smile:
  • Ok eto serious na hehehe. ok lang yung 30 mins na workout time target mo. in fact IMHO the shorter the better because mas maiiwasan ung catabolic effects ng cortisol after prolonged periods of "strenuous" (spelling?) workout. Though you must take note that growing lean muscle requires "sufficient" muscle stimulation by applying a "weight load" or tension it has never encountered before. so my suggestions for a workout program is either you start w/ 5x5 or ung program ni sean nalewanyj (both in the workout archives in this site). Now for your targeted body parts, I would say you're lacking something. You will defnintely need to workout your lower body as well first for symmetry ang pangit naman tingnan nun na well defined ung upper body but you got "chicken legs" and look like johnny bravo (i'm dead serious w/ this). Nothing wrong w/ the physique you are targetting that is fine. another benefit on training your lower body is that your upper body will benefit as well pagdating sa pagge gain ng muscles because doing lower body exercises like squats actually triggers your body to release more Growth Hormones during due to the heavier load you carry in squat taht doing an arm curl plus it also stimulates majority of your muscles groups.

    Now for your diet, pakilagay mo naman sir ung usual meals/food mo na kinakain and we'll see kung anu dapat ayusin. :smile:

    super thanks.. pasensha na sir.. wala kase talaga ako alam dahil pasimula pa lang ako and pasensha na baka kase naging offensive yung pagkaka joke ko dun sa thread kase biglang ni lock. gus2 ko lang may maging ka close. ill try to check and save yung nasa archive baka kase block nako later :biggrin:

    tama ka dun tsong, baka lumaki ang katwan ko tapos ang payat ng paa ko LOL. Thanks man, i really appreciate it.
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    post ka nga ng sample meals mo dito let's see where you are lacking sa nutrition.
  • ahhmm.. malakas din naman ako sa protein,yung nga lang malakas din ako sa rice. (pero kaya kong kontrolin kung may susundin ako.. dko kase talaga alam kung sobra na or kulang, sabi kase nila kelangan pa din ng madaming carbo para may energy mag work out.)
    mga meal ko kadalasan fast food, pag uwi ko ng bahay, kadalasan bread na lang. tapos isang malaking century tuna. ginagawa ko lang everyday 3x12 na incline benchpress, flat and decline and 100 push ups.may mga ginagaya din akong work out sa youtube for biceps and triceps na i dont even know the term (lols) medyo wala akong cardio na ginagawa kaya medyo kelangan ko diet? sir, pede ko ba malaman yung specific na routine na gagawin ko? i have bench, dumbells, barbel, tsaka crunch ball. i have limited tools. are those enough? or kelangan ko talaga mag gym?

    p.s.
    pansin ko po medyo nag gain naman ako muscle, pero parang hanggang dun na lang at di na lumalaki pa, do i need more protien? or kelangan ko bigatan pa yung binubuhat ko sir?

  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    Hmmmm... IMHO your food choices are kinda poor why? fastfood, not only it is high in saturated fat it is also not much of a good source of protein, I'm not saying you cannot eat fastfood but it should be only once in a while not everyday. Honestly ako i'd rather eat in a turo2x kesa sa jollibee to cover my macros. sa workouts sir search mo ung 5x5 routine or may check THIS out download the PDFs and try to read it para mas maliwanagan ka. IMHO you can only do as much sa equips na meron ka though ok din naman yun, we have some members here na advocate ng home gym training so wait mo na lang yung mga inputs nila but as for me, YES you should hit the gym and also yes you need to lift heavier loads para mastimulate yung muscles for growth
  • sergieeesergieee Posts: 656
    Watch what you eat. Magbilang ka calories. If you want to be big, eat like a champ. Maraming factors ba't di ka lumalaki: Nutrition, Sleep, Workout Progress. at marami pang iba.

    kung gusto mo is beach body, you have to bulk then cut. (kailangan mo ng pundasyon kaya dapat kang magbulk) in the process of bulking may makikita ka talagang fats, pero matatanggal rin yan pag cutting phase ka na.
  • monching11monching11 Posts: 7,273B-Class
    Hi guys chill lang tayo

    As for daltonkamote, paps baka na late mong nabasa na nagjo-joke si babyface while you are replying to his post. relax lang tau

    As for babyface, please respect the mod. I mean, yung joke kasi minsan wala sa lugar or minsan pangit ang tiyempo. Kahit na ni lock ung thread mo pwede mo naman tanungin kung bakit or gumawa ng appeal pero it doesn't give you the right para murahin ang kahit sino mang tao. I will warn you for this.

    Ok let's move on na, I advise you to create a new journal din. Para fresh ang start.
  • donbuhdonbuh Posts: 3,164C-Class
    ok na to ha??ala na ko sasabihin ha...
  • scorchedscorched Posts: 253C-Class
    @babyface28 kamusta na ang progress mo? Ramdam ko din yung pakiramdam na lost ka in translation kung anung program gagawin mo. Haha!
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    scorched wrote:
    @babyface28 kamusta na ang progress mo? Ramdam ko din yung pakiramdam na lost ka in translation kung anung program gagawin mo. Haha!

    Bro inactive na tong thread na to. Check mo muna yung journal bago ka magpost kasi yung ibang journal deads na kaya hindi ka na nila marereplyan

    live&dieNATURAL

  • scorchedscorched Posts: 253C-Class
    @badass_vinch Thank you. And to think sana na may gusto akong makasabay sa journey ko dito sa bodybuilding..sige Ill base sa last update sa journal.
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