Moi Pan - tangal sebo program

will update this later
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Comments

  • rtravino29rtravino29 Posts: 1,549
    Welcome sir, ok yang title mo,tanggal sebo,hehehe!yung 109 na weight mo, im assuming na kilo sya?imposible kaseng lbs. Hehe!
  • Emman1986Emman1986 Posts: 1,819B-Class
    welcome ulit sir at salamat sa pag agawa ng journal :) ngayon, ang sagot ko sa tanong mo regarding sa steroids? hindi ka pa pwede gumamit nun sir :) kain at train ka lang muna at maayos na pahinga para mas lumaki ka. next time ka nalang po gumamit nun :)
  • MaloyMaloy Posts: 582C-Class
    yan , waiting for update hehe . Welcome sir .
  • loisborro1loisborro1 Posts: 138
    welcome :sport:
  • moi_panmoi_pan Posts: 144
    ayun may mga nagreply dito ,,, salamat po sir @loisborro1 , @Maloy , @Emman1986 , @rtravino29,, I removed cardio na sa routine ko and increased my workout to 4days a weak (minimum)

    I started computing my macro yung may +500 pag gusto magpalaki and napansin ko ilang araw na ko nag stay sa 109kg pero pansin ko parang nagka hubog mga braso ko at mejo tumigas na din braso ko pati dibdib.

    yesterday I met @allen101 and started taking PM7 sana mag improve

    hindi ko dinedeprive sarili ko I eat alot of fruits and veggies , saka mejo warm na tubig iniinum ko

    mag post nalang ako ng pic ko dito for any progress lol!ito mga pics ko nun payat ako this was 201129y1njo.jpgpics ko nun payat akoganito kaliit muka ko noon
    icvbjk.jpg


    this was in 201127yri95.jpg

    ito pa!!!!!!!!!!! wah last 2011 lang tospet83.jpgganito na ko kataba ngayunkc1pgx.jpg






    wahahahahhaa!!!!!!!!!!!!! ang taba taba ko na bad trip
  • CoreCore Posts: 2,509B-Class
    moi_pan wrote:
    spet83.jpg

    ganito na ko kataba ngayun

    LOL. You can also blamed that on the vending mach you're standing with...
  • jmpilongojmpilongo Posts: 208C-Class
    goodluck, kaya mo yan.
  • moi_panmoi_pan Posts: 144
    @core kasalanan talaga yan ng vendo saka ng mga coke at pepsi eh lalo n ung free coffee s office sila may kasalanan s pag taba ko lol
  • rtravino29rtravino29 Posts: 1,549
    talagang transformation yung nangyari ah? hehe!

    ok lang yan bro, I reverse natin yung transformation, :)
    I started computing my macro yung may +500 pag gusto magpalaki and napansin ko ilang araw na ko nag stay sa 109kg pero pansin ko parang nagka hubog mga braso ko at mejo tumigas na din braso ko pati dibdib.

    ask ko lang bro, what's your Ideal weight ba? at 5'9 on 239lbs. weight, I do think that it's over weight.
    yesterday I met @allen101 and started taking PM7 sana mag improve
    just to remind you bro, it's just a supplement ha. You still need to prioritize eating whole foods.
    ndi ko dinedeprive sarili ko I eat alot of fruits and veggies , saka mejo warm na tubig iniinum ko

    tama, wag na wag mong ididiprive sarili mo kase mas lalo ka lang matetempt,
    di ko lang gets yung sa warm na tubig bro,para san yun?heheh!
    when I was trying to lose weight, what I did was I had a carbs deficit, ,meaning more on protien and fats ako nun, I normally eat like 4 - 6 times a day nun ( small meals, fruits, anything, na mangunguya ko basta di makakaramdam nang gutom), More on compound exercise and cardio ( 3 - 4 times a week). It worked on me ,that's why I'm sharing this to you, Pwede mong I try, but don't quote me on this since diff. folks, diff strokes, what worked for me MIGHT not work for you, :)
  • moi_panmoi_pan Posts: 144
    sir @rtravino29 sige try ko yan sabi kasi sa BMI calculator 173cm na height dapat 70kilos lang timbang ko so thats my ultimate goal pero may nabasa ako di applicable yun sa mga nag bobody build kasi massive ang body

    - warm na water kasi babad ako sa aircon dahil sa work ko lol! saka bawas kape lang hahaha mainit na tubig para kunwari nag kakape na din ako hehehehe!!!!!!!!

    pa help naman sir ano magandang program Im planning to have a minimum of 4 days a week (minimum) na work out , post ko dito program ko
  • rtravino29rtravino29 Posts: 1,549
    well, tama ka actually,I think you've misunderstand my question, what I mean about what's your ideal weight was kung anong target na weight mo, by all means, If you want to have a one - mean - 200lbs- hulk like body, so be it then, sa larangan kase na to bro, hindi natin sinusunod yung BMI na calculator na dapat sa ganito height, eto lang yung weight ko,, let's say me, I'm 5'8 but my dream weight is 180 lbs. ( 175 lbs at least ok na rin, currently 162 lbs.). masasabi mong lagpas siya sa chart but since at that weight, I can definitely say na bulk na wankata ko nyan.
    warm na water kasi babad ako sa aircon dahil sa work ko lol! saka bawas kape lang hahaha mainit na tubig para kunwari nag kakape na din ako hehehehe!!!!!!!!

    kala ko may kinalaman sa nutrition, pagpapapayat, haha!

    pa help naman sir ano magandang program Im planning to have a minimum of 4 days a week (minimum) na work out , post ko dito program ko

    for me, IMHO, I believe that all beginner( like me) should focus on building a good foundation of core and strength. Having said that, you can look for ANY strength based routine, (SS, SL, etc). Once you've built a good foundation, that's where you can focus on " chiselling" the other part by incorporating diff. advance exercise on your routine.

    magandang example sa mga pinagsasabi ko si sir @core and si @jettie , nagsimula sila sa strenght base routine, look at their lifting stats, malulula ka. :P
  • moi_panmoi_pan Posts: 144
    @rtravino29 I've been doing deadlift na , pansin ko nag iba ang tayu ko parang nakaliyad na naka chest out n aq na naka tooch yung butt dati kasi para akong bulate sa men in black kung tumayo eh, I think Im loving this exercise 2ypaqgh.jpg
  • MaloyMaloy Posts: 582C-Class
    moi_pan wrote:

    spet83.jpgganito na ko kataba ngayun

    wahahahahhaa!!!!!!!!!!!!! ang taba taba ko na bad trip

    After 6 months ng strength training, bawas na agad yang taba na yan sir , pansin mo agad pagharap mo sa salamin na ibang iba na ang itsura mo... FYI lang, hindi ka pa shredded nun ah , maganda lang talagang tignan pag nakadamit :)

    Try mo mag pic monthly para mas mamotivate ka while doing strength training.
    moi_pan wrote:
    @rtravino29 I've been doing deadlift na , pansin ko nag iba ang tayu ko parang nakaliyad na naka chest out n aq na naka tooch yung butt dati kasi para akong bulate sa men in black kung tumayo eh, I think Im loving this exercise

    Ganyang ganyan din ako nung nag start ako mag deadlift parang butete ang itsura.
    Tuloy mo lang yan sir :)
  • beardugo2014beardugo2014 Posts: 208
    moi_pan wrote:

    spet83.jpgganito na ko kataba ngayun

    wahahahahhaa!!!!!!!!!!!!! ang taba taba ko na bad trip

    grats sa planong pagbawas!
    ganyan din itsura ko ng nagdesisyon akong magbago. I lost 60 lbs in 6 months. Sinunod kong workout ay yung nadampot kong routine sa Men's Health. Ironically effective naman ang routine kasi nakuha kong workout may squats, lunges, deadlifts and stepups. Sila ang magbibigay sa iyo ng abzzzz.

    Warning lang , huwag mo biglain ang pagpapapayat. Too fast, lalaylay ang skin mo unless feel mong genetically gifted ka with elastic skin. Safe weight loss is 4-8lbs a month. First month medyo biglaan ang bagsak which is normal. Pero as much as possible, give your body time to adjust sa changes

    Another warning, gumamit ng shea butter lotion pang iwas stretchmarks at pang firm up ng skin. not sure kung effective ang mga scentless lubricating lotion ng Daiso at Japan Home but moisturizing helps a lot

    I hope natulungan kita sa post ko.
  • moi_panmoi_pan Posts: 144
    Mga master kakapalan ko na muka ko ito po mga cholesterol ko s katawan im on my 4th week ng pag te training paki assess naman po may pag asa pa ba maimprove katawan ko? Sensya na inverted nipple ko nahatak kasi hikaw ko jan dati


    Hahahaha!!! #butetete #manboobs
    Mga master mobile lang gamit ko pa ki cluck nlng ung link below

    http://i61.tinypic.com/nf2o9i.jpg

    http://i60.tinypic.com/jz8vth.jpg

    IMGjz8vth.jpgSir @beqrdugo2014 check mo uploaded pic ko pa assess naman pano magandang routine lalo n s chest ko kapangit ng manboobs ko kainis lol!!!
  • MaloyMaloy Posts: 582C-Class
    moi_pan wrote:
    Mga master kakapalan ko na muka ko ito po mga cholesterol ko s katawan im on my 4th week ng pag te training paki assess naman po may pag asa pa ba maimprove katawan ko? Sensya na inverted nipple ko nahatak kasi hikaw ko jan dati


    Hahahaha!!! #butetete #manboobs
    Mga master mobile lang gamit ko pa ki cluck nlng ung link below

    http://i61.tinypic.com/nf2o9i.jpg

    http://i60.tinypic.com/jz8vth.jpg

    IMGjz8vth.jpgSir @beqrdugo2014 check mo uploaded pic ko pa assess naman pano magandang routine lalo n s chest ko kapangit ng manboobs ko kainis lol!!!

    Syempre malaki pa pagasa nyan. Yung chest mo mo madedevelop pa yan , lift heavy , build ka ng MAssive Chest (gradually biagatan mo yung buhat mo for chest area .

    Ayusin mo din diet mo sir para mas mabilis ang improvement :)
    Check mo topics dito about macros para may idea ka din .
  • moi_panmoi_pan Posts: 144
    Sir @maloy nacompute ko n po macro ko i added 500 calorie 50 % protein 30% carb 20% fats sinundan ko lang po yung nabasa ko , pano po b pag bubuild ng mass? Im on my 3rd day n ng pag inum ng pm7 din pandagdag s diet ko sana makatulongSalamat po sa encouragement sir @maloy at sir @beardugo2014
  • popoycantonpopoycanton Posts: 216C-Class
    ayos yan @moi_pan, count your cals, count everything, kasama pati ung whey. Gamit ka myfitnesspal to track.


    One thing na mali ko in the past was I was frying chicken breasts and under-counting the cals and fat in oil. Akala ko since kumakaunti ung oil when frying, I thought nag-evaporate siya and therefore I should count less. It turns out a lot of the oil gets absorb by the chicken and only a minimal amount evaporates. Now I grill so no oil to worry about. So hope this helps in one way or another.

    Don't over do your carbs pre since you are already heavy, 20% seems about right or something around 100grams carbs. Fatties have a different hormonal profile than the skinnies and big carbs will just be another hurdle to maneuver.
  • moi_panmoi_pan Posts: 144
    sir @popoycanton salamat po s tips il follow that may napansin aq parang lumambot katawan ko alam mo yung parang unan na nabawasan ng cotton s loob parang ganun pero mejo may nakakapa na aqng build up din sa chest at s braso normal lang kaya yun?
  • JettieJettie Posts: 3,763B-Class
    yeah tama track your macros then sa kaso mo sa tingin mo maganda nasa under caloric deficit ka then macros would be high protein intake, lower your carbs and fats basta keep in mind wag masyado mababa. Then as usual lift big and train hard.

    para sakin safe na yung -1lb per week para hindi masyado mabilis :D wala lang broscience!
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