HELP ME FOR WEIGHT GAIN!

okay ba yung meal plan ko na 5 meals a day

Breakfast - Pasta,4 egg whites,milk

Snack - oatmeal, pineapple juice, skyflakes oat fiber, 1tbs. honey, 1 banana

Lunch - depende sa iluluto ulam, 1 cup rice, 1 slice pineapple

Snack - 1/2 Apple, 2 slice Whole Wheat Bread with Peter Pan Peanut Butter.

Dinner - 1 cup rice, 1 can tuna, at ulam kanina tanghali.

at 1 gallon of mineral water a day!

para kasi hndi dumadagdag timbang ko, nag stop kasi ako last year from 52 kilo naging 60 kilo ang timbang ko ang blis ko mag gain, nung natigil ako naging 56, at nung bumalik 58 kilos na bumagal yung gain ko mag 4 months na ako ng gym, pero dati nasa 5months na mahigit.

Comments

  • sevenstringsevenstring Posts: 903
    Mutant Mass before not effective, from now serious mass

    I am using Mutant Mass din and from my first use, it almost had little effect and I tried upping my total calories a bit and I had gains with it (muscle and fats along the way). btw, are you tracking your total calories per day?

    very nice physique.
  • JettieJettie Posts: 3,763B-Class
    kaw ba yung nasa latest pic?
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Sir, para sakin ang baba ng protein intake mo. although hindi mo sinabi kung anong klaseng ulam ba yung "depende" i will assume na its not that protein packed kasi typical pinoy viands contain alot of fat and carbs tapos hindi lean meat ang ginagamit. dagdag ka pa ng protein from solid food like chicken, eggs, beef and whey kung may budget ka. suggestion ko lang, wala naman masama sa fruits, honey and skyflakes pero kung hirap ka imeet yung protein target mo better replace those with rice and oats kasi atleast you'll get some protein from those carb sources. if you want to gain weight it would be a good idea to increase protein too not just carbs and fat, its very common for bulking guys to overdo carbs and fat kasi madali nga naman kumain ng kung ano ano lang tapos when cutting time comes hindi maganda yung quality ng muscle. worst case they end up looking just the same as before. dont just gain weight, gain muscle.

    live&dieNATURAL

  • allen101allen101 Posts: 5,102
    Hindi siya yang nasa pic
  • RobinHoodRobinHood Posts: 5
    Jettie wrote:
    kaw ba yung nasa latest pic?

    hindi po boss ganyan katawan ang gusto ko maachieve! hehe
    Mutant Mass before not effective, from now serious mass

    I am using Mutant Mass din and from my first use, it almost had little effect and I tried upping my total calories a bit and I had gains with it (muscle and fats along the way). btw, are you tracking your total calories per day?

    very nice physique.

    ndi eh, paano mag track ng calories sir? kain lang kasi ako ng kain
    Sir, para sakin ang baba ng protein intake mo. although hindi mo sinabi kung anong klaseng ulam ba yung "depende" i will assume na its not that protein packed kasi typical pinoy viands contain alot of fat and carbs tapos hindi lean meat ang ginagamit. dagdag ka pa ng protein from solid food like chicken, eggs, beef and whey kung may budget ka. suggestion ko lang, wala naman masama sa fruits, honey and skyflakes pero kung hirap ka imeet yung protein target mo better replace those with rice and oats kasi atleast you'll get some protein from those carb sources. if you want to gain weight it would be a good idea to increase protein too not just carbs and fat, its very common for bulking guys to overdo carbs and fat kasi madali nga naman kumain ng kung ano ano lang tapos when cutting time comes hindi maganda yung quality ng muscle. worst case they end up looking just the same as before. dont just gain weight, gain muscle.

    thanks sa reply sir! like chicken adobe, chicken carry, minsan chopsuey, mga karamihan ulam ng pinoy, 4 lang kasi kaya ko kainin na eggs nauumay ako pag sumobra sa apat, yun nga sir ng supplement ako creatine at serious mass, white rice okay lang? ok sir ggwin ko yung snbi mo dami ko natutunan. thanks sir
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    for now while you're still researching and learning, kumain ka lang ng kumain basta make sure you have a decent amount of lean meat on your meals. basa basa lang muna at google. basta siguraduhin mo lang na mas may quality time ka sa gym at sa pagkain kesa sa internet. Hit the weights hard, eat, sleep then repeat!

    Next time whey na lang bilhin mo instead of mass gainers. puro fillers lang ang mass gainers, all you need is the protein. yung extra calories na makukuha mo sa serious mass e pwede mo makuha sa pagkain.

    live&dieNATURAL

  • RobinHoodRobinHood Posts: 5
    eto po pala workout ko reps at sets! paki sabi kung may mali or tama ba gngwa ko.

    Monday - Chest and Biceps:
    Warm up.
    Bench Press - 12,8,6,10
    Incline Dumbbell press - 12,8,6,10
    Dumbbell Flyes - 12,10,8
    Decline press - 12,8,6,10
    Dumbbell Pullover- 12,10,8,6
    ang pang huli ko - Push up as many as i can

    Biceps:
    Ez Bar biceps curl - 10 reps 3sets
    hammer curl superset - 12,8,6,10 with alternate dumbbell curl
    concentration curl - 12,8,6,10
    alternate dumbbell biceps curl - 12,8,6,10

    after workout stretching.

    Wednesday - ABS!

    Thursday - Back and Tricep

    Back:

    Lat Pull Down - 12,8,6,10
    Seated cable row - 12,8,6,10
    One arm dumbbell row - 12,8,6,10
    Bent over row - 12,8,6,10
    Straight arm lat pull down - 12,10,8
    Close grip lat pull down - 12,8,6,10

    Triceps:
    Skullcrusher - 3 sets 10 reps
    Triceps extension - 12,8,6,10
    Close Grip bench press - 12,8,6,10
    One arm tricep push down - 12,8,6,10
    pang huli ko close grip push up as many as i can

    Friday - ABS!

    Saturday Shoulder and Legs

    Military Press - 12,8,6,10
    Side Lateral - 12,8,6,10
    Plate raises superset- 10 reps 3 sets with
    Front Dumbbell raise - 12,10,8,6
    Around the World - 15-12 reps 3 sets
    bent over lateral raise - 12,8,6,10
    rotator cuff exercise pang huli ko

    hindi na ako ng dumbbell press kasi dun ako na injury last year.

    Legs:
    Squat- 12,8,6,10
    Leg Press - 12,8,6,10
    Leg Curl - 12-10 reps 3 sets
    Standing Calf raises - 12-10 reps 3 sets

    Sunday - ABS

    Monday Rest day!

    Paki check na lang mga sir, at ilang months bago mag plit ng new workout routine? kasi bago lang po ako mahigit 4 months plng.
    for now while you're still researching and learning, kumain ka lang ng kumain basta make sure you have a decent amount of lean meat on your meals. basa basa lang muna at google. basta siguraduhin mo lang na mas may quality time ka sa gym at sa pagkain kesa sa internet. Hit the weights hard, eat, sleep then repeat!

    Next time whey na lang bilhin mo instead of mass gainers. puro fillers lang ang mass gainers, all you need is the protein. yung extra calories na makukuha mo sa serious mass e pwede mo makuha sa pagkain.

    Beef and pork? ok lang ba na 1 hour and 30 mins ang workout ko? sabi kasi skin dapat 1 hour lang kasi pag lumagpas dun nagburn kana ng calories, ah ganon ba sir sige try ko mag whey uubusin ko muna serious mass ko, mas mblis kasi ako mag gain dun dati nung tumigil ako last yr.
  • romyG8romyG8 Posts: 1
    All you need is good knowledge and good information to read I can give you some website that helped me a lot in this kind of passion it's called www.bodybuilding.com
    Goodluck!
  • Big DawgBig Dawg Posts: 645
    RobinHood wrote:
    eto po pala workout ko reps at sets! paki sabi kung may mali or tama ba gngwa ko.

    Monday - Chest and Biceps:
    Warm up.
    Bench Press - 12,8,6,10
    Incline Dumbbell press - 12,8,6,10
    Dumbbell Flyes - 12,10,8
    Decline press - 12,8,6,10
    Dumbbell Pullover- 12,10,8,6
    ang pang huli ko - Push up as many as i can

    Biceps:
    Ez Bar biceps curl - 10 reps 3sets
    hammer curl superset - 12,8,6,10 with alternate dumbbell curl
    concentration curl - 12,8,6,10
    alternate dumbbell biceps curl - 12,8,6,10

    after workout stretching.

    Wednesday - ABS!

    Thursday - Back and Tricep

    Back:

    Lat Pull Down - 12,8,6,10
    Seated cable row - 12,8,6,10
    One arm dumbbell row - 12,8,6,10
    Bent over row - 12,8,6,10
    Straight arm lat pull down - 12,10,8
    Close grip lat pull down - 12,8,6,10

    Triceps:
    Skullcrusher - 3 sets 10 reps
    Triceps extension - 12,8,6,10
    Close Grip bench press - 12,8,6,10
    One arm tricep push down - 12,8,6,10
    pang huli ko close grip push up as many as i can

    Friday - ABS!

    Saturday Shoulder and Legs

    Military Press - 12,8,6,10
    Side Lateral - 12,8,6,10
    Plate raises superset- 10 reps 3 sets with
    Front Dumbbell raise - 12,10,8,6
    Around the World - 15-12 reps 3 sets
    bent over lateral raise - 12,8,6,10
    rotator cuff exercise pang huli ko

    hindi na ako ng dumbbell press kasi dun ako na injury last year.

    Legs:
    Squat- 12,8,6,10
    Leg Press - 12,8,6,10
    Leg Curl - 12-10 reps 3 sets
    Standing Calf raises - 12-10 reps 3 sets

    Sunday - ABS

    Monday Rest day!

    Paki check na lang mga sir, at ilang months bago mag plit ng new workout routine? kasi bago lang po ako mahigit 4 months plng.

    Dude you weigh 58 kilos @ 5'8. No offense, but you have NO business doing one arm cable pressdowns or concentration curls just to name a couple. You're doing 2x more sets for biceps, chest, triceps & delts than you are quads. Point is, something is wrong here. What you need to do is get rid of many of those exercises and just bust ass on the basics. Chest day = bb bench press, bb incline press & dips - thats IT! BOOM done! At your stage of development no need for flyes, machines, cables blah blah blah. Back day = deadlifts, pullups if your strong enuff, if not then lat pulldowns, and bb rows - thats IT! BOOM done! Know what I'm sayin'? Busting ass & getting stronger on the basics is gonna get you bigger faster than doing all that stuff you are doing. ;)
  • JettieJettie Posts: 3,763B-Class
    One of the best advice and been following the simplicity workout with of course taking advantage of teh newbie gainz!
    What you need to do is get rid of many of those exercises and just bust ass on the basics. Chest day = bb bench press, bb incline press & dips - thats IT! BOOM done! At your stage of development no need for flyes, machines, cables blah blah blah. Back day = deadlifts, pullups if your strong enuff, if not then lat pulldowns, and bb rows - thats IT! BOOM done! Know what I'm sayin'? Busting ass & getting stronger on the basics is gonna get you bigger faster than doing all that stuff you are doing. ;)

    Just eat right and get it done!
  • RobinHoodRobinHood Posts: 5
    Jettie wrote:
    One of the best advice and been following the simplicity workout with of course taking advantage of teh newbie gainz!
    What you need to do is get rid of many of those exercises and just bust ass on the basics. Chest day = bb bench press, bb incline press & dips - thats IT! BOOM done! At your stage of development no need for flyes, machines, cables blah blah blah. Back day = deadlifts, pullups if your strong enuff, if not then lat pulldowns, and bb rows - thats IT! BOOM done! Know what I'm sayin'? Busting ass & getting stronger on the basics is gonna get you bigger faster than doing all that stuff you are doing. ;)

    Just eat right and get it done!

    Ahh ganon pala yun dapat pala ndi madami gngnwa ko at simple lang workout ko for fast gain, napaka ganda advice para sakin newbie, sir baka pwede mo ko bigyan ng program set at reps
  • CoreCore Posts: 2,508B-Class
    RobinHood wrote:
    Jettie wrote:
    One of the best advice and been following the simplicity workout with of course taking advantage of teh newbie gainz!
    What you need to do is get rid of many of those exercises and just bust ass on the basics. Chest day = bb bench press, bb incline press & dips - thats IT! BOOM done! At your stage of development no need for flyes, machines, cables blah blah blah. Back day = deadlifts, pullups if your strong enuff, if not then lat pulldowns, and bb rows - thats IT! BOOM done! Know what I'm sayin'? Busting ass & getting stronger on the basics is gonna get you bigger faster than doing all that stuff you are doing. ;)

    Just eat right and get it done!

    "Ahh ganon pala yun dapat pala ndi madami gngnwa ko at simple lang workout ko for fast gain"...

    Your workout alone won't dictate whether you'll gain weight on short duration(*fast). It's also what and how much macros you consume on the table and how many hours you sleep in the bed...
    RobinHood wrote:
    ..."sir baka pwede mo ko bigyan ng program set at reps"

    big dawg, i-second motion ko nalang — basic compound exercises: Bench Press, Squat, Deadlift, Overhead Press, Barbell Rows, Pull-ups/Pull Downs...
    For starters here: Check 'Workout Routines' under Menu Tab.
    Max-OT (close doon sa sinasabi ni sir@big dawg), or the more basic and for strength purposes like SL5x5 (Strong Lift), Eclipse BS5x5, and much more 5x5 volume exercises derived from the great BS5x5 (Bill Starr).
  • RobinHoodRobinHood Posts: 5
    Core wrote:
    RobinHood wrote:
    Jettie wrote:
    One of the best advice and been following the simplicity workout with of course taking advantage of teh newbie gainz!
    What you need to do is get rid of many of those exercises and just bust ass on the basics. Chest day = bb bench press, bb incline press & dips - thats IT! BOOM done! At your stage of development no need for flyes, machines, cables blah blah blah. Back day = deadlifts, pullups if your strong enuff, if not then lat pulldowns, and bb rows - thats IT! BOOM done! Know what I'm sayin'? Busting ass & getting stronger on the basics is gonna get you bigger faster than doing all that stuff you are doing. ;)

    Just eat right and get it done!

    "Ahh ganon pala yun dapat pala ndi madami gngnwa ko at simple lang workout ko for fast gain"...

    Your workout alone won't dictate whether you'll gain weight on short duration(*fast). It's also what and how much macros you consume on the table and how many hours you sleep in the bed...
    RobinHood wrote:
    ..."sir baka pwede mo ko bigyan ng program set at reps"

    big dawg, i-second motion ko nalang — basic compound exercises: Bench Press, Squat, Deadlift, Overhead Press, Barbell Rows, Pull-ups/Pull Downs...
    For starters here: Check 'Workout Routines' under Menu Tab.
    Max-OT (close doon sa sinasabi ni sir@big dawg), or the more basic and for strength purposes like SL5x5 (Strong Lift), Eclipse BS5x5, and much more 5x5 volume exercises derived from the great BS5x5 (Bill Starr).

    ok thank you sir!
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