A Newbie's Jounal

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Hello po mga masters... baguhan lang po ako sa pag b-body building. Ngayon lang ako naging motivated to have a better life style and to have a self improvement and a sense of accomplishment.

Any suggestions with program that can fit my current physic? gusto ko sana mag karoon ng abs at rip muscle
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Comments

  • miserymisery Posts: 160
    Welcome bro, count your macros lang and be consistent. Bigat mo bro 1160lbs, joke typo lang.
  • LazarLazar Posts: 565
    ^ better focus on eating the right foods than counting your macros.

    Kung nag sisimula pa lang, puedeng maging complicated yung mga bagay2 kung papasukan na agad ng macros. Just focus on the basic (proteins, carbs and fats - no numbers MUNA) just make sure na may decent protein, carbs and fat yung food plan mo per day.

    No or minimal carbs? = stop it bro. That's suicide.
    Based on your food plan, insufficient yung protein. Try to eat more meat like chicken breast, fish and lean beef. You can add eggs sa protein source.

    About your goal ... para sakin, kahit anong program ay pwedeng mag work. Depende yan kung papano ka mag train and pano mo iexecute yung mga exercises. If you're looking for a good starting program ..maraming maganda ..try to read some articles about 5x5 etc..

    Good luck bro. Stay motivated.

    Remember this : Eat > Lift > Rest then repeat.
  • rtravino29rtravino29 Posts: 1,549
    Weight : 1160lbs

    typo ka ata bro,
    No or minimal carbs (tinapay or pasta lang), Mostly century tuna, pakbet, ginisang toge, ginisang ampalaya, Ginataang kalabasa at sitaw, Adobong Sitaw

    minimal carbs > Yes, pero wag yung to the point na deprive na yung sarili mo ha. I would advice to take 5 - 6 small meals per day, para di magkaroon nang hunger strike. wala ring masama sa pagkain nang kanin. good job on eating veggies. Pero ang pinaka importante sa lahat. STAY CONSISTENT AND MOTIVATED.

    anways,

    welcome!
  • mikol22mikol22 Posts: 497C-Class
    Welcome po...

    dapat regular workout mo and kain ng tama....samahan mo ng karne ung meal mo sir, for your protein.

    pede ka pa din nga mag rice pero mejo bawasan mo muna ngayon.kahit 1 cup muna.saka ka na mag unli rice ulit pag mejo nagbuild ka na ng muscles hehe :)
  • SmallWIJISmallWIJI Posts: 742B-Class
    Welcome buhat lang ng buhat kumain ng wastong pagkain at wag magmadali :lol
  • OhsnapOhsnap Posts: 425
    Welcome bro :)

    Kung nagsisimula ka pa Lang, based on your pics. It's better to focus on priming your body first, to improve your mobility, endurance, strength etc.. Preparation na rin siya for more complicated lifts :)
  • hernan1925hernan1925 Posts: 96
    welcome brod... tama sila bawas carbs and more cardio...:sport:
  • Salamat po sa pag welcome at sa pagbigay ng mga suggestions...

    I've done some reading dito sa pbb about sa mga programs. Pinili ko yung 3x3 kasi mas mukhang kakayanin ko yun in my current level.

    So far for todays work out, 20min sa treadmill tapos ung 3x3... Mga ilang weeks kaya ang aantayin ko para may makita akong results?
  • LazarLazar Posts: 565
    -- on more cardio - LMAO

    Yes, more cardio ..can maybe give you your dream abs pero abs lang ba ang gusto mo?

    Sabi mo...

    "To have abs and to have nice rip body"

    For you to have a ripped body, first, you need to have a strong foundation. Without foundation or enough muscle then you do a lots of cardio, you'll become skinny (maybe with abs). Again focus on the basics. Train hard, focus on lifting, eating and rest.

    For how long? Bro...this is a lifetime sport. Hope you get my point. Be patient. Pero kung nagmamadali ka talaga, text mo lang ako. LOL

    Maraming may abs ng walang cardio. :)

    BTW, sa Gold's Marikina ka daw bro ... may mga tropa ako dun. Sabay ka sa kanila, marami ka matututunan. I-pupush ka nila sa limit mo. Walang BS training.

    Good luck again.
  • rtravino29rtravino29 Posts: 1,549
    based on his weight (1160 lbs. / 5'1 )as well as beginner pa lang din sya sa larangan nag bb, IMHO, cardio training is essential to meet his goals. I'm a firm believer of cardio training since that's what helped me lose some pounds of fats bago ako mag seryosong mag buhat. I think what TS need to know about cardio training is how to differentiate what's HIIT and LIIS.

    Sa ngayon, since bago pa lang ( I assume ) si TS sa larangan nag bb, I would suggest doing LIIS for fear na baka mag collapse sya pag nag HIIT ( this happened to me, namutla ako't nagsuka), siguro pag kaya na nang katawan / cardio vascular system niya, then dun na sya mag HIIT for more gainzz.
  • LazarLazar Posts: 565
    ^ 116 lbs on 5'1 and based sa picture ni TS, mukang hindi niya pa need ang HIIT.

    Yes. I agree naman na cardio can help us sa pag burn ng fats. Pero I don't think na need ni TS ng MORE cardio. HIndi naman siya mataba or over weight. What I'm saying here is mag focus muna sa buhat.

    Can (more) cardio give us a ripped body at the beginning stage? May answer is absolutely NO.
  • rtravino29rtravino29 Posts: 1,549
    Can (more) cardio give us a ripped body at the beginning stage? May answer is absolutely NO.

    we are in the same boat on this ^

    actually Inassume ko lang din based dun sa 1,160 lbs na nakasulat sa weight info niya kung bakit he need cardio ( I already called out his attention on this, but since di niya in edit, inassume ko na tama na 1,160 lbs ang weight niya kahit na parang di naman sa pic). If 160 at 5'1 sya I also don't think na kailangan niya nang more cardio nga. recomp lang kailangan niya, ok na sya.
  • LazarLazar Posts: 565
    ^ yep hahaha ...pero kahit sa 160 malabo ... nag assume na lang din ako na 116 lbs si TS.

    Ganda pa naman ng gamit sa Gold's Marikina ..bago pa... sayang yun haha ..gamitin ng gamitin
  • OhsnapOhsnap Posts: 425
    Full body workout :)
  • Emman1986Emman1986 Posts: 1,819B-Class
    welcome sa PBB!

    dont make thing complicated sabi ng mga masters :) newbie ka kaya newbie gains is coming. Basta eat well ( meats, veggies, fruits etc.) train like a man,. not a champion! at syempre sleep sleep din ng atleast 6hours or more kung kaya :) Good luck at basa basa kal ang dito sa PBB dami mo natutunan.
  • Lazar wrote:

    BTW, sa Gold's Marikina ka daw bro ... may mga tropa ako dun. Sabay ka sa kanila, marami ka matututunan. I-pupush ka nila sa limit mo. Walang BS training.

    Yes sir sa Golds marikina ako... Nakakahiya ngang sumabay sa mga tao dun kasi puro mga malalaki na yung katwan nila. Pero kung papayag sila na sumabay ako, syempre gsuto ko yun para may matutunan ako.160lbs po ung timbang ko, hindi ko ma edit kaya pinabayaan ko na lang

    Did some lifting today... ask ko lang po with regards to this... Dapat bang mag max weight with low reps or dapat mag steady increase ng weigh with high reps? Nasaba ko kasi at base sa mga youtube videos... Mas ok daw ung mabigat na weight tapos paabutin mo sa muscle failure para mabilis lumaki yung muscle pag nag recover
  • rtravino29rtravino29 Posts: 1,549
    Dapat bang mag max weight with low reps or dapat mag steady increase ng weigh with high reps?

    bodybuilding vs. powerlifting

    Strength vs Hypertrophy

    nasa sayo yan bro kung san ka hiyang / goal. diff. folks, diff. strokes,
    pero gaya nga nang sabi ni boss vinch, it's not about what routine/ program your'e doing. It's about how you kill it.
    Nasaba ko kasi at base sa mga youtube videos,Mas ok daw ung mabigat na weight tapos paabutin mo sa muscle failure para mabilis lumaki yung muscle pag nag recover

    sang yt mo to nakita?:huh
    di ko alam ha, pero parang yolo mode ka dito ah?
  • OhsnapOhsnap Posts: 425
    Start ka muna light weights and moderate reps. Para maayos mo yung form at the same time mag adapt yung body mo sa movement.
  • CoreCore Posts: 2,509B-Class
    xMorpLingx wrote:
    Lazar wrote:
    BTW, sa Gold's Marikina ka daw bro ... may mga tropa ako dun. Sabay ka sa kanila, marami ka matututunan. I-pupush ka nila sa limit mo. Walang BS training.
    Yes sir sa Golds marikina ako... Nakakahiya ngang sumabay sa mga tao dun kasi puro mga malalaki na yung katwan nila. Pero kung papayag sila na sumabay ako, syempre gsuto ko yun para may matutunan ako.

    160lbs po ung timbang ko, hindi ko ma edit kaya pinabayaan ko na lang

    You can edit the sidebar by clicking 'Full Edit' under 'Edit' button of the very first post of the journal...
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    OK after almost 2weeks of lifting...

    My Program: Every other day
    Treadmill 15mins-20mins (depende pag may time)
    Squats 10x4 - 20 lbs
    Bench Press 10x4 -20 lbs
    Bent Over Rows 10x4 - 40 lbs
    Overhead Barbell Presses 10x4 - 50 lbs
    Dead lifts 10x4 - 60 lbs
    Barbell Curls 10x4 - 40 lbs
    Seated Calf Raises 15x3 - 110 lbs

    Misan I do add shoulder work out pag hindi pa gaano pagod at may time pa
    Shoulder Work out:
    Close grip shrugs 10x3 - 20 lbs
    Front Raise 10x3 - 15 lbs
    Side Raise 10x3 - 15 lbs
    Standing Shoulder Press - 10x3 - 20 lbs

    Meron po bang dapat baguhin sa routine ko? Any suggestions or comments?
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