27 male Beginner

Hi This is Russell.

I'm 27 years old. 5'9 and 74 kg. My body is just average or medium built.
I don't have any experience sa pagwowork out.

Can you give me a 3day workout program para sa beginner? (Tuesday, Thursday, Saturday) :sport:
I tried to search for a program kaso hindi ko alam kung anong para sakin. 27 na kase ako at medyo lampa sa pagbuhat. =(
Gusto ko maging masculado.
Anyone can help me, please give me a 3day workout program.
Send me an email to 4russtony@gmail.com
I'll appreciate sa mga tutulong saken =)

Thanks

Comments

  • YatezYatez Posts: 2,745
    Walang supplements okay lang, pero walang tamang eating habits at knowledge sa proper nutrition HINDI.

    at yung sa poll mo na "OO. Maganda Natural" hindi po steroids/AAS ang supplements kahit sampung supplement pa itakae mo kung sablay nutrition mo di ka padin lalaki at aayos katawan, basa basa pa po.

    anyways welcome
  • JettieJettie Posts: 3,763B-Class
    Hehehe welcome brah.. eto naman ang aking advice bilang beginner status din..i bullet ko na lang para madali :

    • Unlearn to learn.
    • Build your base strength and enjoy the newbie gains for 12 weeks muna by using any strength linear workout such as : Starting Strength by Mark Rippetoe, Reg Park 5x5, Stronglfits 5x5 by Mehdi, Jim Wendler 5/3/1. It has a 3 x a week workout program.
    • Track your progression in terms of lifts, wag ka mahiya na naglilista ka ng binubuhat mo sa gym on a notebook.
    • Just eat lots of food for the moment during that 12 weeks course. Focus ka muna sa gainz!
    • If you are dead serious about this stuff, make a day 1 photo of yourself then weekly magpicture ka.
    • be consistent and have fun.
  • Jettie wrote:
    Hehehe welcome brah.. eto naman ang aking advice bilang beginner status din..i bullet ko na lang para madali :

    • Unlearn to learn.
    • Build your base strength and enjoy the newbie gains for 12 weeks muna by using any strength linear workout such as : Starting Strength by Mark Rippetoe, Reg Park 5x5, Stronglfits 5x5 by Mehdi, Jim Wendler 5/3/1. It has a 3 x a week workout program.
    • Track your progression in terms of lifts, wag ka mahiya na naglilista ka ng binubuhat mo sa gym on a notebook.
    • Just eat lots of food for the moment during that 12 weeks course. Focus ka muna sa gainz!
    • If you are dead serious about this stuff, make a day 1 photo of yourself then weekly magpicture ka.
    • be consistent and have fun.

    Salamat talaga. Wala ka bang link para program na ito?
    Dahil beginner talaga ako, hindi ko ganung gets.. sorry :(
  • CoreCore Posts: 2,509B-Class
    Okay lang bang walang supplements at diet? < NO
    Okay lang bang walang supplements at tamang diet lang? < NEITHER!
    Why?
    Because of the basic quantitative equation...
    Proper Diet + Proper Recovery(i.e. sleep) + Training regimen that will lead you to your goal...

    ...which is = Gain Muscle Mass*

    *And to gain pure muscle mass alone is extremely impossible(YES it is possible, but under certain genome; i.e. extremely low BF(<for you, newbie that stands for "bodyfat") genetic disorders or myostatin deficiencies(lack of myostatin — a certain protein that prohibits our muscle growth beyond the normal levels< that would be different from person to person)).

    You'll gain fat on the run.
    4russtony wrote:
    ..."Gusto ko maging masculado.
    Anyone can help me, please give me a 3day workout program."...
    Already said...
    Jettie wrote:
    ..."• Build your base strength and enjoy the newbie gains for 12 weeks muna by using any strength linear workout such as : Starting Strength by Mark Rippetoe, Reg Park 5x5, Stronglfits 5x5 by Mehdi, Jim Wendler 5/3/1. It has a 3 x a week workout program."...
    4russtony wrote:
    ..."Wala ka bang link para program na ito?
    Dahil beginner talaga ako, hindi ko ganung gets.. sorry :("...
    Under "Menu" TAB, go to "Workouts & Training" TAB...
  • salamat. sige review ko para bukas magstart nako. nakakainggit kase magkaron ng okay na katawan. goodlooking naman ako pero para mas may makapansin saken, I need to have muscles. ehehehe
    thanks ulit =)
  • CoreCore Posts: 2,509B-Class
    Core wrote:
    Proper Diet + Proper Recovery(i.e. sleep) + Training regimen that will lead you to your goal...

    For a start-up...
    •Check the following for Diet
    > What is calorie surplus(bulking)/deficit(cutting)?
    > What is eating "clean" bulking?

    •Check the following for Recovery
    > Importance of sleeping
    > Recuperation(synonymous for recovery) between sets during workout (Which will depends the difficulty of your training) and between training days...

    •Check the following for Training
    > Already said.

    Welcome to PBB, BTW!
  • badass_vinchbadass_vinch Posts: 4,471A-Class
    Welcome to the site! check this out bro...

    http://pinoybodybuilding.com/Thread-Workout-Routines-Archive

    live&dieNATURAL

  • monching11monching11 Posts: 7,273B-Class
    Goodlooking?

    Post pics brah no homo. Welcome to pbb anyways
  • monching11 wrote:
    Goodlooking?

    Post pics brah no homo. Welcome to pbb anyways

    sige post ako ng pic pag may result na. anong no homo?
    hindi ako bading bro. ahaha

    pero hindi daw pinipili kung sino pwede mahalin eh lalo na ngayong single ako. ehehe :lol
  • badass_vinchbadass_vinch Posts: 4,471A-Class
    gawa ka journal. it would be better if you receive infos and advices there from other memebers here at para na din my diary ka dito :)

    live&dieNATURAL

  • Hi every one it is nice to be part of such discussion as love to make my body fit and fine..
  • RockcenaRockcena Posts: 603
    mga bot ba yang na banned? andami ng mga bot hehe

    welcome pala boss!
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