New to workout

Bago lang ako sa pag wo'workout. Naka subok na ko mag gym mga more than 5 times. Pero di padin ako kuntento sa ginagawa ko. Gusto ko pang palawakin ung kaalaman ko sa pag wo'workout. Kung maaari sana mabigyan nyo ko ng workout routines for biceps and chest. Pati na din po cheap meal plan. Student lang kasi ako at di pa afford bumili ng mamahaling supplements. 

PS: Motivational pic lang ung journal photo hehe

Comments

  • kenzykenzy Posts: 663B-Class
    Welcome sa pbb sir, lagay mo sir ung normal workout routines mo kung meron na saka kung ano mga kinakaen mo para mas matulugan ka ng mga master natin dito. Suggestion lang, since sabi mo 5x ka pa lang nakakapunta sa gym, try mo basahin to baka magustuhan mo and makatulong http://stronglifts.com/5x5/. Try the Compound exercises muna sa simula.
  • kenzy wrote:
    Welcome sa pbb sir, lagay mo sir ung normal workout routines mo kung meron na saka kung ano mga kinakaen mo para mas matulugan ka ng mga master natin dito. Suggestion lang, since sabi mo 5x ka pa lang nakakapunta sa gym, try mo basahin to baka magustuhan mo and makatulong http://stronglifts.com/5x5/. Try the Compound exercises muna sa simula.

    Thanks sir! Sige update ko nalang po ung journal ko.
  • kenzykenzy Posts: 663B-Class
    same user lang pla nireplyan ko kanina, haha.
  • nrg500nrg500 Posts: 1,235B-Class
    Workout Program

    Bench Press
    10-10-8-6
    Incline Bench Press
    10-10-8-6
    Decline Bench Press
    Barbell Curl
    10-10-8-6
    Concentration Curls
    10-10-8-6

    Lots of pushing movements and no pulling movements ?

    No leg training ?

    That is a great program if you want to:
    1. have muscle imbalance
    2. have a "Johnny Bravo" look


    Here is my suggestion as an initial fix
    - push ups
    - pull ups (build strength in the lat pull down machine)
    - rows (barbell, dumbbell, or seated cable)
    - deadlift
    - squat
    - isolation exercise for shoulders and arms
    Meal Plan/Diet

    Morning:
    4 whole eggs
    Milk
    Lunch:
    Typical meat meal and rice
    Dinner:
    Typical meat meal and rice

    Minsan kung ano lang ulam sa bahay..

    That is for sure to maintain your bodyweight of 124 lbs at a height of 5'9"

    Fix your diet. Here is simple suggestion for starters

    1. Try to consume at least 1 whole chicken including the skin. Andok's Litson 1 whole roasted chicken would be a good starting point. You need 0.8 grams of protein for every pound of body mass. There is ~20 grams of protein for every 100 grams of raw lean meat

    2. Eat fats from avocado, eggs, and animal fat

    3. Eat lots of vegetables. Try 300 to 400 grams of steamed broccoli per day if you are lazy to cook vegetables.

    4. Don't fear carbs from white rice, try 50 to 100g of carbs per day.

    You need your parents to support your bodybuilding. It's hard to gain muscle mass without a proper diet. If ever they will support you, use the money for real foods and not on supplements
  • nrg500 wrote:
    Workout Program

    Bench Press
    10-10-8-6
    Incline Bench Press
    10-10-8-6
    Decline Bench Press
    Barbell Curl
    10-10-8-6
    Concentration Curls
    10-10-8-6

    Lots of pushing movements and no pulling movements ?

    No leg training ?

    That is a great program if you want to:
    1. have muscle imbalance
    2. have a "Johnny Bravo" look
    Meal Plan/Diet

    Morning:
    4 whole eggs
    Milk
    Lunch:
    Typical meat meal and rice
    Dinner:
    Typical meat meal and rice

    Minsan kung ano lang ulam sa bahay..

    That is for sure to maintain your bodyweight of 124 lbs at a height of 5'9"

    Fix your diet. Here is simple suggestion for starters

    1. Try to consume at least 1 whole chicken including the skin. Andok's Litson 1 whole roasted chicken would be a good starting point. You need 0.8 grams of protein for every pound of body mass. There is ~20 grams of protein for every 100 grams of raw lean meat

    2. Eat fats from avocado, eggs, and animal fat

    3. Eat lots of vegetables. Try 300 to 400 grams of steamed broccoli per day if you are lazy to cook vegetables.

    4. Don't fear carbs from white rice, try 50 to 100g of carbs per day.

    You need your parents to support your bodybuilding. It's hard to gain muscle mass without a proper diet. If ever they will support you, use the money for real foods and not on supplements

    as i said po. beginner palang ako. kaya po ako pumunta sa forum na to para mapa lawak kaalamanan ko sa body building. Anyway po, maraming salamat po suggestion nyo. at nag pplano po ako na gamitin ung StrongLift 5x5 na program. Thanks po ulit!
  • nrg500nrg500 Posts: 1,235B-Class
    Basta unahin mong ayusin ang diet mo

    Kahit kay [put name of your favorite bodybuilder here] pa galing ang training program mo at kahit uminom ka pa ng [put name of supplement here], mahirapan ka mag-build ng muscle kung sablay ang diet mo. I learned that the hard and expensive way.

    Base sa weight and height mo (124 lbs @ 5'9"), malamang na sobrang payat mo. Kalimutan mo muna yung mga physique ni [put name of your favorite bodybuilder here] . Prioritize getting strong first
  • kenzykenzy Posts: 663B-Class
    Tama sabi ni nrg500, fix your diet first. napakalaki factor ng diet when it comes to body buidling. Halos ilan taon din ako nagbubuhat na wala alam sa proper nutrition and workout. Over train tapos under eat ako, kala ko kasi kapag kumaen eh tataba, ayon wala nangyari saken, haha. Buti na lang nakita ko tong site na to at natulungan ako ng mga master natin dito. Basta my question ka lang pafs, wag ka mahiya magtanong. Don nga pla sa SL 5x5 mo, youtube mo mga proper form ng exercises para iwas injury at tama ung muscles na matarget. Goodluck pafs, keep motivated
  • nrg500 wrote:
    Basta unahin mong ayusin ang diet mo

    Kahit kay [put name of your favorite bodybuilder here] pa galing ang training program mo at kahit uminom ka pa ng [put name of supplement here], mahirapan ka mag-build ng muscle kung sablay ang diet mo. I learned that the hard and expensive way.

    Base sa weight and height mo (124 lbs @ 5'9"), malamang na sobrang payat mo. Kalimutan mo muna yung mga physique ni [put name of your favorite bodybuilder here] . Prioritize getting strong first

    Tama po kayo. Payat po talaga ako. Kaya ginusto ko din na pag sikapan mag workout. Pero pag bubutihin ko muna diet ko. Salamat po ulit!
  • kenzy wrote:
    Tama sabi ni nrg500, fix your diet first. napakalaki factor ng diet when it comes to body buidling. Halos ilan taon din ako nagbubuhat na wala alam sa proper nutrition and workout. Over train tapos under eat ako, kala ko kasi kapag kumaen eh tataba, ayon wala nangyari saken, haha. Buti na lang nakita ko tong site na to at natulungan ako ng mga master natin dito. Basta my question ka lang pafs, wag ka mahiya magtanong. Don nga pla sa SL 5x5 mo, youtube mo mga proper form ng exercises para iwas injury at tama ung muscles na matarget. Goodluck pafs, keep motivated

    Thank you mga sirs! Mas naliwanagan na ko sa mga dapat kong gawin ngayon. More power sainyo!
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