Determination and Perspiration

Gusto ko po sana malaman if tama tong ginagawa ko and if pwede pa siyang i tweak for something better! determine po ako in achieving my goal.

Di ko kasi alam kung tama ginagawa ko, nakikinig kasi ako sa iba, tapos ibaba sinasabi nila, bali ang routine ko kasi is ganto

Tuesday= Chest, Biceps
Wednesday= Shoulder, Triceps
Friday= Chest, Biceps
Saturday= Jog / walking for 1 hour

ok lang po ba uminom nung Soya milk after workout? and mag take ng creatine?

Comments

  • kenzykenzy Posts: 663B-Class
    welcome sa pbb sir, baket po wala Back and Legs day?
  • cheens17cheens17 Posts: 11
    gusto ko po sana focus sa chest biceps triceps and shoulders, di po ba sapat yung jogging lang?
  • fatmonkeyfatmonkey Posts: 308C-Class
    Sir imagine your self sooner of later mag totone chest, arms... mo pero maiiwan yun legs mo...

    2a9wtts.jpg

    unless this looks fine sayo then go for it. :blush: hindi matotone ang legs mo sa jogging lang... utilize the equipment well sa gym, dyan ka na din then you might as well do some squats. :blush:
  • cheens17cheens17 Posts: 11
    mejo may kalakihan na kasi legs ko dahil nag train ng soccer since grade school and started muay thai ng 2011. nanaba lang po talaga ako dahil sa work. pang gabe kasi and lamon ng lamon. pero now ok na controlled ko na diet ko. wala kasing makakatulong sakin sa diet kung hindi sarili lang :)
  • fatmonkeyfatmonkey Posts: 308C-Class
    Well sir im not a pro same as you noobs din... but yung tanong mo na gusto mo malaman kung tama ginagawa mo then ako personally... Tama sir pero kulang, walang leg at back nga naman. You're determine in achieving your goal... how fit is your fit? may hinahabol ka bang timbang?
  • cheens17cheens17 Posts: 11
    Yes po sir! ganto timbang ko po dati 155 lbs yan po bandang 3rd HS to 1st year hs, then nag gym ako for 6 months mejo gumanda katawan ko, then natigil ako mag gym, i gained a whoopoing 65lbs yung pinaka mabigat kong timbang is 215lbs, pero nabawasan ko na siya into 205lbs kasi sa disiplina sa pag kain and pag jogging jogging for 1 hour kakabalik ko lang sa gym nung last week ng feb. gusto ko ibalik kahit 165lbs or even lower para maging lean, habol ko din abs pero di ko priority muna yan nag susunog muna ako ng pinakamamahal kong taba :)
  • nrg500nrg500 Posts: 1,233B-Class
    cheens17 wrote:
    Gusto ko po sana malaman if tama tong ginagawa ko and if pwede pa siyang i tweak for something better! determine po ako in achieving my goal.

    Di ko kasi alam kung tama ginagawa ko, nakikinig kasi ako sa iba, tapos ibaba sinasabi nila, bali ang routine ko kasi is ganto

    Tuesday= Chest, Biceps
    Wednesday= Shoulder, Triceps
    Friday= Chest, Biceps
    Saturday= Jog / walking for 1 hour

    ok lang po ba uminom nung Soya milk after workout? and mag take ng creatine?

    No leg training ? Good luck with the chicken legs

    No back training ? Good luck on progressing with your chest training and good luck with the shoulder injury

    breakfast = 1 wheat bread + protein(chicken, Tuna, Pork) + soya milk + 3 hard boiled eggs

    lunch= 1 wheat bread+ tuna spread + Soya


    Dinner= di na po ako nakakapag dinner kasi po call center po ako bali tulog ako this time of the day

    If you won't change that diet, you're just wasting time in the gym.
  • cheens17cheens17 Posts: 11
    eto sir ok po ba to? yung dati ko po kasing gym bara bara lang. yung masabing nakabuhat lang


    Tue= Chest, Biceps
    Wed=Shoulder, triceps
    Fri=Back, legs
    Sat= jogging 1 hour and gym?



    kailangan ba sir 3 times a day kakain? and sir lumalayo rin ako sa kanin kasi may lahi po kami ng diabetes kaya po ayun. pa help po sana bano pa po talaga ako and willing matuto
  • fatmonkeyfatmonkey Posts: 308C-Class
    cheens17 wrote:
    Yes po sir! ganto timbang ko po dati 155 lbs yan po bandang 3rd HS to 1st year hs, then nag gym ako for 6 months mejo gumanda katawan ko, then natigil ako mag gym, i gained a whoopoing 65lbs yung pinaka mabigat kong timbang is 215lbs, pero nabawasan ko na siya into 205lbs kasi sa disiplina sa pag kain and pag jogging jogging for 1 hour kakabalik ko lang sa gym nung last week ng feb. gusto ko ibalik kahit 165lbs or even lower para maging lean, habol ko din abs pero di ko priority muna yan nag susunog muna ako ng pinakamamahal kong taba :)

    Sir minsan nan dyan ako sa weight mo ngaun and same goal ko ay pumayat muna ako before magpa tone ng katawan so what I did ay bawas kain and more cardio... high intensity workout... it works well sa akin kasi after 3 months ay nabawas ako ng 10-15kg. So suggest ko sau kung gusto mo talaga mag stick sa body split work out mo... why not do jogging muna before work out mo instead of doing one day lang.... suggestion ko lang namn sir... :blush:
  • cheens17cheens17 Posts: 11
    oh sige sir more on cardio muna ako di muna ako mag focus sa buhat. thank you po
  • emongemong Posts: 254
    @fatmonkey +wanmilyon ako ganyan kasi ginwa ko dati sir, nagpapayat ako jog before w.o effective siya and syempre sa pagkaen din disiplina. goodluck po sir.
  • rtravino29rtravino29 Posts: 1,549
    oh sige sir more on cardio muna ako di muna ako mag focus sa buhat. thank you po

    pwede namang sabay sir, :)

    you can do 30 minutes cardio during your work out days, tapos buhat, siguro aabot ka nang 1.5 - 2 hours sa gym. depende sa routine mo.
  • nrg500nrg500 Posts: 1,233B-Class
    Ito lang quick tips ko


    NUTRITION
    1. Eat whole foods. Mag-aral magluto o magpaluto ka ng pagkain sa parents / wife mo. Ulam na more on protein.
    2. Cheap source of protein ang eggs at canned tuna pero gamitin mo lang ang mga yan as pantulong to increase protein intake
    3. Wag umasa sa protein supplement (muscle building) at fat burners (fat loss). Focus on real food
    4. Take Omega-3 supplement kung di ka naman nakakakain madalas ng tuna o salmon
    5. Magpa-araw ka early in the morning para sa Vitamin D
    6. Eat lots of vegetables and eat fruits in moderation.
    7. Wag matakot sa carbs, kailangan din yan. Eat 100 to 125 g on non-training days, 150 to 250 g on training days.
    8. Carbs is not limited to white rice and tasty bread

    TRAINING
    1. Focus on coumpound exercises: bench press variations, row variations, pull ups, dips, overhead pressing (seated or standing), squat variations, deadlift variations
    2. Isama mo rin ang isolation exercise pero make sure you're doing it to help build the compound lifts
    3. Importante ang stretching (do this after training) at foam-rolling (anytime)
    4. Wag pansinin ang haters inside and outside of the gym

    SLEEP and RECOVERY
    1. Matulog ka. Ayon sa mga nabasa ko at maaari mong mabasa, 7 to 9 hours daw dapat ang tulog. Para sa akin, ang pinakamagandang indicator ng quality sleep ay yung magising ka ng walang alarm clock at you must feel refreshed in the morning
    2. Go to bed 30 minutes or 1 hour before your target bedtime. Stop using cellphones, PC, tablets, or similar gadgets before bedtime
    3. No food or supplement can compensate for a lack of sleep
    4. Manage your stress
  • emongemong Posts: 254
    [size=large] Tama sinabi ni boss nrg500 .. cheers[/size][/font]
  • cheens17cheens17 Posts: 11
    rtravino29 wrote:
    oh sige sir more on cardio muna ako di muna ako mag focus sa buhat. thank you po

    pwede namang sabay sir, :)

    you can do 30 minutes cardio during your work out days, tapos buhat, siguro aabot ka nang 1.5 - 2 hours sa gym. depende sa routine mo.

    oh sige sir! thank you sa tip!
    nrg500 wrote:
    Ito lang quick tips ko


    NUTRITION
    1. Eat whole foods. Mag-aral magluto o magpaluto ka ng pagkain sa parents / wife mo. Ulam na more on protein.
    2. Cheap source of protein ang eggs at canned tuna pero gamitin mo lang ang mga yan as pantulong to increase protein intake
    3. Wag umasa sa protein supplement (muscle building) at fat burners (fat loss). Focus on real food
    4. Take Omega-3 supplement kung di ka naman nakakakain madalas ng tuna o salmon
    5. Magpa-araw ka early in the morning para sa Vitamin D
    6. Eat lots of vegetables and eat fruits in moderation.
    7. Wag matakot sa carbs, kailangan din yan. Eat 100 to 125 g on non-training days, 150 to 250 g on training days.
    8. Carbs is not limited to white rice and tasty bread

    TRAINING
    1. Focus on coumpound exercises: bench press variations, row variations, pull ups, dips, overhead pressing (seated or standing), squat variations, deadlift variations
    2. Isama mo rin ang isolation exercise pero make sure you're doing it to help build the compound lifts
    3. Importante ang stretching (do this after training) at foam-rolling (anytime)
    4. Wag pansinin ang haters inside and outside of the gym

    SLEEP and RECOVERY
    1. Matulog ka. Ayon sa mga nabasa ko at maaari mong mabasa, 7 to 9 hours daw dapat ang tulog. Para sa akin, ang pinakamagandang indicator ng quality sleep ay yung magising ka ng walang alarm clock at you must feel refreshed in the morning
    2. Go to bed 30 minutes or 1 hour before your target bedtime. Stop using cellphones, PC, tablets, or similar gadgets before bedtime
    3. No food or supplement can compensate for a lack of sleep
    4. Manage your stress



    oh sige po sir nrg! salamat po sa tips! ask ko lang sir kung ok yung vita milk? or mga soya milk?
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