Diet daw si Taba.

:sleepy: 3 days na ako nagcacardio at kanina after workout ko, I feel lost. Parang nagsasayang lang ako ng oras at pera sa gym. =(

Nag start ako(first time) para sa weight loss at body toning pero walang proper training basta gumagamit lang ako ng threadmill, stationary bike at elliptical trainer since may promo din ung gym.

Ung pagkain, wala as in tiis-gutom. Minsan kung ano ano nalang basta konting pagkain lang.

:unhappy: Hindi ko po alam kung saan ako mag-start, wala po akong program, meal plan. Ayokong mag quit pero parang niloloko ko lang sarili ko kapag nasa gym na nagpapapawis lang. I need your help guys, I need your inputs when it comes to program at meal plan(ano pong kakain ko araw araw). Ok din ba habang nagwowork out inom ng inom ng malamig na tubig?

Thanks in advance at pasintabi sa katawan ko.:blush:
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Comments

  • rtravino29rtravino29 Posts: 1,549
    first and foremost..

    welcome!
    Nag start ako(first time) para sa weight loss at body toning pero walang proper training basta gumagamit lang ako ng threadmill, stationary bike at elliptical trainer since may promo din ung gym.

    good job since you know your goal ( weight loss). secondly, I think you are on the right track, incorporating cardio on your workout.
    Ung pagkain, wala as in tiis-gutom. Minsan kung ano ano nalang basta konting pagkain lang.

    di mo kailangan mag tiis gutom para pumayat bro. compute natin macros mo based sa goal mo na lose weight.
    Hindi ko po alam kung saan ako mag-start, wala po akong program, meal plan. Ayokong mag quit pero parang niloloko ko lang sarili ko kapag nasa gym na nagpapapawis lang

    good job on being honest as well, wag ka mag alala, tutulungan ka namin,just be open minded sa lahat nang information and for sure marami kang matutunan dito.ok... based sa info mo
    Weight : 220
    Height : 5'5
    age : ? assume ko 25.

    I'll be using IIFYM calculator para makuha natin total calorie na dapat maconsume mo per day.

    Step 2: Choose Your Goals (and pick your intensity)

    Fat Loss (Suggested 15% deficit of maintenance )
    2235 CALORIES/DAY

    now, compute natin macros per day

    Carbs : 165.5g
    Protein : 220g
    Fat : 77g
    Fiber : 44 - 55 g
    Total : 2235 g

    you can eat 3 times, 4 time, 5 times a day just make sure na di lalagpas nang 2.1 - 2.2k cal per day ka.

    Work out

    Cardio :
    I'm a big fan of cardio nung nag papayat ako, based sa pic mo, take it slow, do LISS, ( long intensity ) ( 2 - 4 times a week )

    Focus on compound lifts, IMO, you're better off doing compound lifts instead of isolation exercise.

    edit :
    made some adjustment on the macros, baka kase masyadong mataas yung 20% deficit eh, made it 15%.
  • lopaulopau Posts: 13
    Age: 22

    ***Fat Loss (Suggested 15% deficit of maintenance )
    2,305 CALORIES/DAY

    now, compute natin macros per day

    Carbs : 149.3 g
    Protein : 220 g
    Fat : 77 g
    Fiber : 44 - 55 g
    Total : 2170 g***

    Thanks sir, pero hindi pa po ako marunong umintindi nito. Ung total po ba na 2170 ay ung dapat iconsume ko sa isang araw?

    Carbs : 149.3 g = 2 cups of rice?
    Protein : 220 g = chicken breasts, eggs?
    Fiber : 44 - 55 g = oatmeals?

    Correct me if i'm wrong. Thanks.

    Ano po maisusuggest niyo na tamang workout(program)? Nangangapa po talaga ako sa gym, minsan nanggagaya na nga lang ako pag dating sa mga cardio machines sa ibang nagwoworkout.
  • rtravino29rtravino29 Posts: 1,549
    Carbs : 149.3 g = 2 cups of rice?
    Protein : 220 g = chicken breasts, eggs?
    Fiber : 44 - 55 g = oatmeals?

    wait lang kuya, balikan kita, kuha ko na age mo, recompute tayo. ilang araw workout mo?
    ***Fat Loss (Suggested 15% deficit of maintenance )
    2324 CALORIES/DAY

    now, compute natin macros per day

    Carbs :187.8 g
    Protein : 220 g
    Fat : 77 g
    Fiber : 44 - 55 g
    Total : 2324

    heto na.

    ok, so your question is..
    Thanks sir, pero hindi pa po ako marunong umintindi nito. Ung total po ba na 2170 ay ung dapat iconsume ko sa isang araw?

    Carbs : 149.3 g = 2 cups of rice?
    Protein : 220 g = chicken breasts, eggs?
    Fiber : 44 - 55 g = oatmeals?

    tama 2324 calorie per day.
    suggestion ko :
    1. bili ka food scale ( sa sm meron nito, pwede rin cnc, kahit mumurahin lang)
    2. sa celphone mo, down load ka nang kahit anong calorie tracker ( I use myfitnessapp. )
    3. timbangin mo ang kinakain mo, tapos input mo dun, it will show you kung ano ilang Carbs, Protein and fats nakain mo.

    example :
    click mo na lang bro,

    http://www.myfitnesspal.com/food/diary/rtravino29?date=2014-07-26
  • lopaulopau Posts: 13
    6 days a week sir.
    mon-fri 1hr to 1 1/2hr
    Sat or sun 2hrs.
  • rtravino29rtravino29 Posts: 1,549
    lopau wrote:
    6 days a week sir.
    mon-fri 1hr to 1 1/2hr
    Sat or sun 2hrs.

    6 days?? di ka ba nahihirapan?
  • lopaulopau Posts: 13
    Ok lang, nahihirapan langi ako sa tulog kasi nagwowork din ako at ung pahinga ko sa umaga, nilalaan ko para sa gym.

    Ano po maisusuggest niyo na tamang workout(program)? Nangangapa po talaga ako sa gym. Pwede na ba ako mag lift or focus muna sa cardio, aim ko sana 200lbs below to start lifting.
    rtravino29 wrote:

    Private sir ung link.
  • rtravino29rtravino29 Posts: 1,549
    Ano po maisusuggest niyo na tamang workout(program)? Nangangapa po talaga ako sa gym. Pwede na ba ako mag lift or focus muna sa cardio, aim ko sana 200lbs below to start lifting

    I honestly think that you need to focus on both.

    about work out, as i've said, focus on compound lifts,
    you can try the basic 5x5, ( strong lift 5x5, starting strenght to name a few )http://www.myfitnesspal.com/reports/printable_diary/rtravino29?from=2014-07-26&to=2014-07-26

    eto bro
  • lopaulopau Posts: 13
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  • rtravino29rtravino29 Posts: 1,549
    lopau wrote:
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    Back to rtravino29's profile


    try mo ulet, sorry, hehe@!

    http://www.myfitnesspal.com/reports/printable_diary/rtravino29?from=2014-07-26&to=2014-07-26

    muukhang nag loloko ah, naka public na eh,

    ok na.
  • lopaulopau Posts: 13
    Thanks sir, naview ko na. Will start clean eating tomorrow at mag lift na din ako ng pakonti konti. Thanks nabuhayan ako at mas naexcite mag workout bukas.
  • rtravino29rtravino29 Posts: 1,549
    Will start clean eating tomorrow at mag lift na din ako ng pakonti konti. Thanks nabuhayan ako at mas naexcite mag workout bukas.
    what's that? hehe!
    good luck! ma aadvice ko lang sayo eh be consistent, focus on your goal, wag panghinaan nang loob. kaya yan! :sport:
  • OhsnapOhsnap Posts: 425
    Welcome bro

    Mapapayo ko lang eh, wag mo muna isipin ang diet. Mababaliw ka kakaisip sa macros haha. Kung beginner ka pa lang, do some crazy things para sa level mo (may kanya kanya tayong definition ng hirap base sa body naten) hehe ang sakin lang do something beyond sa dati mong ginagawa. 1hr sa gym is enough. Try flat BB press tapos kahit 50m burst lang ng sprint between sets. Then squat tapos lagyan mo ng 10reps jumping jack in between sets. Haha kesa spending your time sa threadmill.
  • lopaulopau Posts: 13
    Meron po ba kayong link para sa pag gamit ng gym equipments? additional pay kasi kapag need ng trainer para ifacilitate ang member sa mga equipments eh. Thanks in advance.
  • kehoekehoe Posts: 161C-Class
    Ang take ko sa condition mo.
    Kung dati kumakain ka ng 3 cups of rice per meal (just an example) bawasan mo muna ng kalahati (1.5 cups) then when your body adjusted (this should not take more than a month or two) dun ka mag star ng macro computation.

    Reason: any drastic change na gagawin mo sa katawan mo ay hindi basta basta kayang i-adopt nito. Di siya kailangang in a snap from 3 cups of rice gawin mo kaagad na 1 cup kasi If you’re cutting down on your calorie intake while increasing your physical activity, your body might not have enough energy to keep you going. Make sure you don’t crash diet, especially if you’re exercising every day. (May cause hormonal change that can lead to: madaling magalit, fatigue, pimples, hair loss -medically speaking lang).

    Sa exercisr i go with 20-30 minutes na elliptical intensity 9-11, height or elevation niya 4.5+ Tapos try mo bilisan for 20 seconds then slow ng 30 seconds ulit ulit lang (for week or two then after nun try 20 seconds mabilis then 20 seconds slow for a week or two gangang kaya na siya ng katawan mo then pag kaya mo na try mo 20 secs mabilis then 10 deconds rest. (I personally used this and nag drop yung weight ko from 88-90kgs to 76-78kgs sinamahan ko siya ng compound exercise).

    Sa lifting compound edercise dapat:

    http://www.bodybuilding.com/exercises/finder/lookup/mechanictype/1/compound

    Tip: yung iba titignan ka, may tatawanan ka, pagkukwentuhan ka, may maawa sayo, may maiilang sayo, some may not use the equipment youve used, yung iba lalayuan ka, dont mind them "You dont go to the gym to socialize or get their attention - dont be distracted by those people who doesnt know what's your goal ang intention"

    I was an obese... Done all the stupid workout routine... Tried all the new tricks from the net... Gulp all the slimming pills I heard effective... But what really works?

    1. Believe in yourself
    2. Focus on your goal
    3. Consistency sa workout mo (di dahilan ang malakas ang ulan dahil sa bagyo para hindi ka mag gym)
    4. Tamang pagkain ( kain ka ng carbs, protein, fiber - it is your option if you want clean or anything goes as long as kaya mo iburn - sabi ni Jeff Seid (i eat pizza, burger, fries) Your life options and choices should not be based from what peope tells you.
    5. Be realistic - hindi ka papayat within a day or a week. You will notice some changes after a month, Others will see slight changes after two months, everyone will notice slight changes after 3 months. After 6 months all who knows you will be saying pumayat ka.

    Disclaimer: Di dahil nag work sa kanila, or akin that means mageork sayo. You need to find what fits you Kaya may options, choices at free will ka. Trial and error until you find the routine na hiyang ka.Mahirap pala talaga mag reply using smartphone LOL
  • lopaulopau Posts: 13
    ^ Thanks sir sa input lalo na sa link and I'm working on it.
  • CoreCore Posts: 2,509B-Class
    kehoe wrote:
    If you’re cutting down on your calorie intake while increasing your physical activity, your body might not have enough energy to keep you going.

    Sounds like double whammy to me...
    kehoe wrote:
    (May cause hormonal change that can lead to: madaling magalit, fatigue, pimples, hair loss -medically speaking lang).

    Unless it runs on the family...
    kehoe wrote:
    Sa exercisr i go with 20-30 minutes na elliptical intensity 9-11, height or elevation niya 4.5+ Tapos try mo bilisan for 20 seconds then slow ng 30 seconds ulit ulit lang (for week or two then after nun try 20 seconds mabilis then 20 seconds slow for a week or two gangang kaya na siya ng katawan mo then pag kaya mo na try mo 20 secs mabilis then 10 deconds rest. (I personally used this and nag drop yung weight ko from 88-90kgs to 76-78kgs sinamahan ko siya ng compound exercise).

    You need to understand the calorie equation, IMO, rather to self proclaim something works on you or the other way around. Also, you don't have to complicate things yet and used much of all the playing cards at once, or else you'll end up with your moves limited later.
  • kehoekehoe Posts: 161C-Class
    @Core i clearly stated po a disclaimer :)
  • lopaulopau Posts: 13
    Thanks Core, noted.
  • CoreCore Posts: 2,509B-Class
    kehoe wrote:
    @Core i clearly stated po a disclaimer :)

    I've read that one. But I hope you get what I'm trying to point out...
    You need to understand the calorie equation...
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