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Thanks sa lahat ng mga nababasa ko dto sa thread sorry newbie ako and hndi ko alam mechanic dto, ngaun medyo mabusisi ako sa mga thread and topics.Naenhance lalo ang knowledge ko sa mga nababasa ko.
BTW.. . Pinasok ko tong BB kasi auko na maasar macompare sa kung saan , tas hndi ko magawa ibang bagay kasi lack of exercise ako ..mabisyo ako before halos lahat hehe.. then one time napagisip isip ko hndi ko naman mapagmamalaki un .. so ito nagisip ako ng change or new lifestyle ngaun magsisix months na ako sa larangang ito .. inayos ko food intake ko, exercise at nagisip ako ng goal ko.
Ang weight ko dati is 85-86kg.. nagpababa ako(gym everyday/jog/super diet na walang idea) inabot ko ang 63-65kg .. nagpadagdag ako(simula nakita ko to nagkaidea ako sa nutritions and diet) now 70-71kg .... .
ayan ako dati haha ..34eom4h.jpg:jd:
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Comments

  • yopyopmyopyopm Posts: 366
    welcome bro! antay natin sagot nila sa supplement na tanong mo. whey palang natry ko e
  • emongemong Posts: 254
    Nagiisip nga ako kung whey ulit take ko but.ibang brand balak.ko MPcombat .
  • BANEBANE Posts: 1,927C-Class
    goods yang creatine for muscle mass paps. sa whey naman, parepareho lang na supplement yan depende kung anong mas trip mo (taste, Nutri facts, ingrediets and etc) or how your body reacts to it. pero since you want to try naman, pwede naman ibang brand . wala namang special ingredient si whey na may magic hehe :)
  • emongemong Posts: 254
    Hehe ,kasi napapaisip ako if whey ulit or try ko muna creatine? Tingin nio sir Ghee?.ayan na din pala sir ung sa details ko knina sensya na hndi ko agad naalala ung workout ko.hndi kasi sinasabi nung nagiinstruct sken minsan ung program
  • BANEBANE Posts: 1,927C-Class
    emong wrote:
    Hehe ,kasi napapaisip ako if whey ulit or try ko muna creatine? Tingin nio sir Ghee?.

    Bro, Mag kaiba ang Creatine & Whey.

    ang whey ay supplement lang ng proteina (protein)

    kunwari ang katawan mo ang nangangailangan ng 100g of protein to build muscle kelangan mo kumain ng for example ng protein source ay Chicken breast so thats

    Chicken breast = more or less 450 grams (almost half kilo per day) kung yan lang ang source mo.

    Whey = 1 scoop nito contains usually 24g of protein so thats more than 4 scoops para matamaan mo ung protein needs mo

    450 grams of chicken breast (100g of protein) = 4+ scoops of Whey protein (24g each scoop) (100g of protein) gets?
    _____________________________________________________________________________
    Creatine (try ko iexplain in laymans term hahahahah so sorry kung mali mali)
    may naproproduce na ung katawan natin na creatine. pero kelangan natin ng mas madaming amount (5g a day) so dun pumapasok ung supplement na yan. ginagawa nya e tinutulungan ung muscle mag retain ng tubig para makatulong lumaki ung muscle at kumapal lalo (anlabo haha )

    sana nakatulong haha

    basta bro mag kaiba sila.actually dapat di mo muna pinoproblema ung supps. Kumain ka ng madami. high protein, moderate carbs and fats. good to go ka na ehttp://www.mensfitness.co.uk/nutrition/supplements/1154/creatine-factsBro, payong lang.

    1.Goal setting (ano ba tlga gusto mo maachieve) bigyan mo sarili mo ng realistic timeline para hindi far fetched ung goals mo.

    2.GET A LOG BOOK (kahit notebook lang) log everything you do, everything you eat para matrack mo ung progress mo and ma correct mo kapag may hindi nag wowork sayo.

    3. read read read - do alot of reaserch. wag isa lang papaniwalaan mo. iba iba tayo ng genetics so iba iba ang effect satin ng mga bagay bagay. find things/ways na makakalutong sayo at akma sa katawan mo. dont be afraid to ask question :) chaka kung mag babasa ka ng mga articles/studies siguraduhin mong hindi galing tiktik(tabloid) ung source mo hehe.

    4. patience - nuff said :)
  • emongemong Posts: 254
    Salamat sir sa payo niyo..
  • Emman1986Emman1986 Posts: 1,819B-Class
    dun muna sa tanong, kahit anong brand ( kalimitan) ng whey ay ok lamang. protein is protein at supplement lamang sya. mahirqap iaasa lahat sa supplement lamang. pang dagdag lang sya. same thing sa creatine.

    sa lifting naman, cutting or bulking, do your best to lift heavy as u can without wiggle wiggle ( jk) sacrifing the form.

    good luck bro at keep on learning. never ending process to :) dito pala ng sa PBB site, dami mo na matutunan or should i say andito na ata lahat?
  • emongemong Posts: 254
    Thanks mga idol ..paano pala mag tag ng name dto? And pag my mga question ako dto ko din ilagay?
  • kenzykenzy Posts: 663B-Class
    put @ sign before the username sir, goodluck po
  • CoreCore Posts: 2,508B-Class
    Saan dito sa dalawa yung official journal mo? Ito o yung "Still weak" Journal
  • emongemong Posts: 254
    Ito po idol
  • nrg500nrg500 Posts: 1,235B-Class
    Something is wrong here

    You're a newbie and the first page of your journal contains questions mostly about supplements. I think you should be focusing more on your diet, sleep, and training program.

    You think more about supplements than squats.

    No single factor in strength training receives so much attention, yet deliver so little in return. Don't play the fool who chases magic pills, thinking it will compensate for a lack of effort, a fundamentally flawed training routine or a poor diet.

    There are supplements that you might actually find useful, but they won't turn the tide if what you're doing right now is not working without them.

    http://www.leangains.com/2011/09/fuckarounditis.html


    If ever there is a supplement you should take, Omega-3 should be on top of your list unless you have a deep pocket and can afford to regularly eat fresh salmon and fresh tuna

    Your bench press is stronger than your deadlift ? ....

    Too many arm isolation exercises... can you already do dips and pull ups with proper form ?
  • emongemong Posts: 254
    Hndi ko na naupdate ..
    Mahina pa ako dL hndi ko kasi gingwa before..
    Nagask lang ako bout creatine kung baga reviews and comments ng iba first time ko kasi sa site and then ang gamit ko pa before cp ko kaya hndi ko na explore ng maayos..
    BP-150
    OHP-100
    DL-200
    Sq-160
    And now I'm 156lbs.
    @Ghee thanks sa tulong
  • mak016mak016 Posts: 67
    emong wrote:
    Hndi ko na naupdate ..
    Mahina pa ako dL hndi ko kasi gingwa before..
    Nagask lang ako bout creatine kung baga reviews and comments ng iba first time ko kasi sa site and then ang gamit ko pa before cp ko kaya hndi ko na explore ng maayos..
    BP-150
    OHP-100
    DL-200
    Sq-160
    And now I'm 156lbs.
    @Ghee thanks sa tulong

    1rm to sir?

    anyway goodluck po! napagalitan din ako dyan sa deadlift dito dati,try to devote yourself to deadlifts a little more, it will benefit you.promise LOL
  • emongemong Posts: 254
    haha kasi no idea pa ako sa mga ganyan dati ang w.o ko is ung turo lang nung nagbabantay sa gym Lol .. thanks
    ung sa DL ko sir 5x5
    BP 10 10 8 6
    OHP 10 10 8 6
    SQ 10 10 8 8
  • CoreCore Posts: 2,508B-Class
    'San ka sa Pasig nagbubuhat?
  • emongemong Posts: 254
    @Core Sa my countryside lang boss(GYM Kanaba). Kayo sir san kayo sa pasig?
  • emongemong Posts: 254
    meal 1 : oats, egg , buns
    meal 2 : salmon in can & 100g rice/Shot whey
    meal 3 :seafood dumpling noodles
    meal 4: spanish bread
    after w.o
    meal 5: stir fry chicken breast & oats /Shot whey

    medyo nakakatamad kasi tag ulan hehe .
    warm up 15 mins . (jumping jack, mountain climber, bicycle, push ups)

    Shoulder:
    Military press 80lbs x10x10x8x8
    Over head press 80lbs x10x10x8x8
    Front raises 20lbs 10x10 25lbs 8x8
    Side raises 20lbs 10x10 25lbs 8x8
    Upright row 60lbs 10x10x8x8

    Tapos my dumating na tropa ko inaasar ako dahil wala akong chest (mean hndi pump) ang taba taba ko daw .. kesyo wala akong abs wala akong cuts .. kasi sia payat sia tas my cuts.medyo nakakairita lang hehe ..

    Biceps:
    EZ barbell wide , normal close grip 20lbs 3sets 10x10x10
    Dumbbell curls 15lbs 12x12 20lbs 10x10
    Hummer curls 20lbs 12x12x10x10

    done na mga boss :D
  • CoreCore Posts: 2,508B-Class
    emong wrote:
    @Core Sa my countryside lang boss(GYM Kanaba). Kayo sir san kayo sa pasig?

    Sa may Rotonda (Hammer Fitness Gym).
  • rtravino29rtravino29 Posts: 1,549
    Tapos my dumating na tropa ko inaasar ako dahil wala akong chest (mean hndi pump) ang taba taba ko daw .. kesyo wala akong abs wala akong cuts .. kasi sia payat sia tas my cuts.medyo nakakairita lang hehe ..

    pakita mo sa kanya to, LOL!

    2zxqfwy.jpg
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