Not losing weight.

So almost 3-4 weeks na din po ako nag woworkout, mejo bago lang i know. Ang routine ko is, 5 Minutes Treadmill, 3 minutes bicycle bago mag lift.

Ang routine ko is, 1st day Chest + Biceps, 2nd day Back + Triceps, 3rd day Shoulders.

Paulit ulit lang po. Di pa ako ang tatake ng supplements sabi kasi nung instructor ko wag daw muna eh.

Nagbabawas na din ako ng Rice, tuwing breakfast nalang ako nag tatake ng rice tapos the following meals, Egg nalang and Skyflakes maski sa school eto lang kinakain ko pag breaktime.

May mali ba sa ginagawa ko ? Bago lang kasi talaga ako and wala akong exact Diet.

Im currently weighing 200lbs at ang aim ko is maging Slim while having a good shape and strength.

Nag iincrease naman po yung weight ng ni lilift ko kahit papano. Ano po bang tip niyo and what supplements should I take to lose weight easily. Thanks !
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Comments

  • JettieJettie Posts: 3,763B-Class
    suggest ko bro, monitor mo weekly if you are loosing some good weight.. like 1-2lbs per week.

    Kung hindi, adjust pa para sa caloric deficit.
  • Ok Boss. Pero anong supplements ma susuggest mo sakin para mabilis din mag lose weight ?

    May classmate kasi ako nag supplements siya, almost 1 sem lang pumayat agad siya then kumorte agad. nag creatine daw siya at whey. Mas ok ba yun kesa fat burner ?
  • JettieJettie Posts: 3,763B-Class
    para sakin sir ang key sa loosing weight nung ginawa ko is yung nga alamin mo maigi yung BMR mo or gamit ka ng mga calculator somewhere in this site.. pag sinabing deficit -300 to -500 from your maintenance..

    Track everything sa mga pagkain mo.. hindi mo kelangan ng mga ganyan as a starter, kelangan mo muna malaman kung ano yung "caloric deficit" or tracing your macros.

    marami sa site na to kung paano. A bit of research won't hurt you.
  • Yea na calculate ko na caloric deficit ko and sa ngayon lahat ng kinakain ko is binibilang ko na. Thanks sa help boss, post nalang ako new thread soon if mag susupplement man ako
  • cyke2k4cyke2k4 Posts: 38
    So almost 3-4 weeks na din po ako nag woworkout, mejo bago lang i know. Ang routine ko is, 5 Minutes Treadmill, 3 minutes bicycle bago mag lift.

    Ang routine ko is, 1st day Chest + Biceps, 2nd day Back + Triceps, 3rd day Shoulders.

    Paulit ulit lang po. Di pa ako ang tatake ng supplements sabi kasi nung instructor ko wag daw muna eh.

    Nagbabawas na din ako ng Rice, tuwing breakfast nalang ako nag tatake ng rice tapos the following meals, Egg nalang and Skyflakes maski sa school eto lang kinakain ko pag breaktime.

    May mali ba sa ginagawa ko ? Bago lang kasi talaga ako and wala akong exact Diet.

    Im currently weighing 200lbs at ang aim ko is maging Slim while having a good shape and strength.

    Nag iincrease naman po yung weight ng ni lilift ko kahit papano. Ano po bang tip niyo and what supplements should I take to lose weight easily. Thanks !

    You may wanna consult an Endocrinologist to see if you are hypothyroid.
    You may also wanna do juicing fruits & veggies, particularly for flushing & cleansing.
  • villapoh1villapoh1 Posts: 11
    Wag ka masyadong conscious sa timbang mo bro..
    3-4 weeks pa lang yan.. malayo pa ang lalakbayin mo...

    There is a difference in lossing fat / weight than gaining muscle..
    Minsan ndi mo napapansin na ung onting fat mo eh naging onting muscle kaya ndi nabawsan ung timbang mo sa scale..

    Mali din ung approach mo na Skyflakes at Egg lang ang kinakain mo..
    Siguro mag re-search ka muna about Metabolism and Proper diet if you're doing weight lifting..

    Loosing weight is not a Sprint.. It's a Marathon buddy :))

    just my 2 cents...

    PS: Mas maganda kung umpisa pa lang eh nag suppliments ka na.. Whey is important for good gains buddy...
  • nrg500nrg500 Posts: 1,235B-Class
    Minsan ndi mo napapansin na ung onting fat mo eh naging onting muscle kaya ndi nabawsan ung timbang mo sa scale..

    Fat mass does not get converted to muscle mass

    I think what you are trying to say is he lost fat mass and gained muscle mass

    Mas maganda kung umpisa pa lang eh nag suppliments ka na.. Whey is important for good gains buddy...

    As long as you are getting your protein requirements from whole foods, supplements are not necessary
  • villapoh1villapoh1 Posts: 11
    It's hard to meet the protein requirement from whole foods considering ung bodyweight nya and the way he eats :)
  • JettieJettie Posts: 3,763B-Class
    Parang etong nakita ko cheers

    33bcx3t.jpg
  • nrg500nrg500 Posts: 1,235B-Class
    villapoh1 wrote:
    It's hard to meet the protein requirement from whole foods considering ung bodyweight nya and the way he eats :)

    200 lbs ang body weight nya

    base sa post nya, obvious na hindi 6% ang body fat nya

    sa lean body mass kino-compute ang protein requirements


    at kung eating habits nga ang problema nya, bakit ka magre-recommend ng supplements as solution ? di ba mas maganda na ang ibigay mong tip or advice ay ayusin nya ang mga kinakain nya ?
  • markieboymarkieboy Posts: 113
    itll help if you can give your height as well. baka nga 200lbs ka pero 6footer ka pala. hehehehe. :P
  • Thanks for the replies guys ! Siguro nga i aadjust ko na yung diet ko. Im not sure kasi sa height ko eh. nung 4th year Hs pa 177cm ako, ngayon 2nd year college ewan ko na hahaha.

    What do you guys prefer Creatine or Whey ? yun nalang kasi pinagpipilian ko ngayon kung ano kukunin ko.

    Im lifting as heavy as I can and doing 15 reps 3 sets each.

    And anong brand ang maganda sa Creatine or Whey ? Dami na kasi lumalabas pag sa sulit ako nag checheck,

    Weider
    On
  • mufstermufster Posts: 132
    Thanks for the replies guys ! Siguro nga i aadjust ko na yung diet ko. Im not sure kasi sa height ko eh. nung 4th year Hs pa 177cm ako, ngayon 2nd year college ewan ko na hahaha.

    What do you guys prefer Creatine or Whey ? yun nalang kasi pinagpipilian ko ngayon kung ano kukunin ko.

    Im lifting as heavy as I can and doing 15 reps 3 sets each.

    And anong brand ang maganda sa Creatine or Whey ? Dami na kasi lumalabas pag sa sulit ako nag checheck,

    Weider
    On

    Sir ako din galing ng 200 LBS I am over weight sa height ko I am around 5'3" lang po... right now I am at 160LBS... Cut lang sa calories and solution, madami sa forum about sa diet you can choose any wide variety. One of it is Leangains but you must be prepared mentally before doing things. Hitting Gym is like 30% lang po ng total loss na gusto mo mangyari kasi it 70% Food and 30% workout/gym imho.

    Creatine may loss din yan sa fat/weight loss dahil mas malakas ka mag buhat at mas mapapadami pa rep mo pero mag gagain ka because of the water retention around 5/10LBS yun ayun sa nabasa ko po sa net.

    Whey protein naman is good it helps also to boost in weight loss and it helps sa pag laki ng muscle.

    Why not try to change program? use compound workout.
    May Journal ka na sir? post ka para ma help ka namin
    How much is your calories a day? how many times do you workout?
    You can check my journal sir, medyo may lapse ng ilan weeks di ako naka pag post pero you can see some changes din naman.
  • RockcenaRockcena Posts: 603
    then yung bicycle mo try mo 5 minutes to 10 minutes yung pag papawisan ka talaga :)
  • Cardio all the way lang yan.. but do the sprinting mode, instead of a jogging mode. You need to pump up your heart rate in order to burn those unwanted fat.. :)
  • rafderamasrafderamas Posts: 11
    Check mo yung BF mo kung nagbabago. Minsan kasi lolokohin ka ng timbangan kaya hindi mo siya dapat gawing basis. As long as you feel and look better, ok na yun. :)
  • Masala MakerMasala Maker Posts: 476B-Class
    Nakapag lose ako ng over 82lbs na so I think meron ako ma cocontribute sa problem mo mate.

    Pinaka importante nga sabi nung isang poster sa thread na to ay yung pagkain, wag mo na isipin yung mga supplements. Parang counterproductive kasi mag susupplementation ka tapos skyflakes at eggs kinakain mo.

    Hanap ka ng website na makakapag compute ng BMR mo o Basal Metabolic Rate sabi nga nung isang poster
    from there malalaman mo ilang calories ang ineexpend ng katawan mo per day to function
    factor in mo ang exercise at siyempre madadagdagan yan, (jogging per hour would expend <900cal/ vigorous weightlifting <500 IIRC)
    So kunyari you use up to 2500 calories per day at 200lbs(just an example)
    babawasan mo yan ng 500 calories para magka tinatawag nating caloric deficit.
    Everyday kakain ka ng 500 calories less, per week magkukulang ang katawan mo ng 3500 calories, 1 pound of body mass is = 3500.
    So ayun, yun lang yung ano behind weight loss. Ngayon, kelangan mo I supplement yung caloric deficit with weight lifting para hindi ka mawalan ng lean mass along with weight loss at mag gain ka ng strength along with it burn fat stores

    Tas mate, look into HIIT(High intensity interval training) at Circuit training. I lost my first 50 pounds this way.

    Saka mate, 1st day mo chest+bicep, 2nd tricep at back at third day shoulders. Kelangan mo ito dagdagan ng leg exercises(sans cardio) kung gusto mo ng overall strength progression, hindi natin puede I neglect ang legs dahil foundation ito ng almost lahat ng movements in everyday life.
    + may after exercise metabolic boost pa yan, you burn more calories kahit nag rerest kalang.
    I hope that helps man. Good luck satin.
  • Nakapag lose ako ng over 82lbs na so I think meron ako ma cocontribute sa problem mo mate.

    Pinaka importante nga sabi nung isang poster sa thread na to ay yung pagkain, wag mo na isipin yung mga supplements. Parang counterproductive kasi mag susupplementation ka tapos skyflakes at eggs kinakain mo.

    Hanap ka ng website na makakapag compute ng BMR mo o Basal Metabolic Rate sabi nga nung isang poster
    from there malalaman mo ilang calories ang ineexpend ng katawan mo per day to function
    factor in mo ang exercise at siyempre madadagdagan yan, (jogging per hour would expend <900cal/ vigorous weightlifting <500 IIRC)
    So kunyari you use up to 2500 calories per day at 200lbs(just an example)
    babawasan mo yan ng 500 calories para magka tinatawag nating caloric deficit.
    Everyday kakain ka ng 500 calories less, per week magkukulang ang katawan mo ng 3500 calories, 1 pound of body mass is = 3500.
    So ayun, yun lang yung ano behind weight loss. Ngayon, kelangan mo I supplement yung caloric deficit with weight lifting para hindi ka mawalan ng lean mass along with weight loss at mag gain ka ng strength along with it burn fat stores

    Tas mate, look into HIIT(High intensity interval training) at Circuit training. I lost my first 50 pounds this way.

    Saka mate, 1st day mo chest+bicep, 2nd tricep at back at third day shoulders. Kelangan mo ito dagdagan ng leg exercises(sans cardio) kung gusto mo ng overall strength progression, hindi natin puede I neglect ang legs dahil foundation ito ng almost lahat ng movements in everyday life.
    + may after exercise metabolic boost pa yan, you burn more calories kahit nag rerest kalang.
    I hope that helps man. Good luck satin.

    I completely agree with this. Especially sa HIIT. Usual cardio ko for the first 3 months of workout is 30mins jog sa treadmill. I lost some weight pero I hit a plateau the next 2 months, I tried HIIT and it broke my plateau at mas masaya sya gawin and will only take you 10-15 mins.

    Here's a sample of what I do on the treadmill:
    1min-6km/hr
    1min 30 secs-10km/hr
    30 secs-16km/hr
    *repeat 5 times
    (Pwede din sya gawin sa stationary bike or elliptical, paglaruan mo lang yung speed and intensity :) )

    Also, leg exercises very important talaga. I suggest you squeeze in a leg day once a week. Squats, lunges, legpress, leg curls, mga ganon :)

    Sa food intake, I suggest you switch yung skyflakes to whole wheat bread or brown rice or kamote. Try to switch simple carbs to complex carbs, mas busog ka pa. Plus sky flakes may sodium sya (another story) Pwede rin may water retention ka because of too much sodium kaya di bumababa weight mo :) Try to limit or cut down on that :)

    Try to measure inches din and body fat minsan kasi unreliable ang scale. Nakakadepress talaga hehehe

    Lastly, pinaka main ingredient in losing weight, Patience. I'm on my 7th month na but I still have a long way to go. The key is to enjoy the process. And don't give up :) We can do this! :sport:
  • RoderickRoderick Posts: 4
    Start some cardio exercise plan on regular basis to get more weight loss support. Do jogging, running, rope jumping and swimming etc. in you routine workout to burn all extra fat and lose your weight. Also take some right diet along with exercise, eat more raw veggies foods rather than processed and junk foods.
  • dskinnydudedskinnydude Posts: 176
    Eat on a deficit. Food types matter but you can still have a burger and a sundae from time to time. ;)
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