Skinny kid diary

Hi mga Sir, 4 montha ago i started going to gym, i want to change the way I look since I've been skinny since college, also people said na malaki daw ulo ko kesa sa katawan ko.:confused:

Patulong naman mga sir on how to gain muscle mass, sa 4 months kong mag bubuhat, may mga changes naman pero minimal lang, also i've tried using Whey protein pero parang walang effect(not sure why) i've noticed din na bumababa tung timbang ko lately. Patulong din sir yung program ko, though 3x a week lang talaga ako avail mag buhat. Im planning to buy whey protein again, sana tumalab na:) Thanks!!
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Comments

  • BANEBANE Posts: 1,927C-Class
    Welcome idol! ang tanong, gano ka kadami kumain? baka ung whey mo sabhin na natin 4-5 scoops, pero kain manok ka whole day patuka tuka.
  • AestecniquesAestecniques Posts: 487C-Class
    jcinme wrote:
    Hi mga Sir, 4 montha ago i started going to gym, i want to change the way I look since I've been skinny since college, also people said na malaki daw ulo ko kesa sa katawan ko.:confused:

    Patulong naman mga sir on how to gain muscle mass, sa 4 months kong mag bubuhat, may mga changes naman pero minimal lang, also i've tried using Whey protein pero parang walang effect(not sure why) i've noticed din na bumababa tung timbang ko lately. Patulong din sir yung program ko, though 3x a week lang talaga ako avail mag buhat. Im planning to buy whey protein again, sana tumalab na:) Thanks!!

    Bro Welcome, 3x a week can develop you. Just make sure intense yung 3 day split mo, meaning you are pushing all you got, yung tipong last rep mo ay magsusuper saiyan ka na hehe. Ok din ang split na (push-pull-shoulder and legs), sa current mo kasi parang nawala yung back. I recommend you to work around muscle building rep range bro 4-6 for major muscles and 6-8 for others that hard to perform on low rep range (ei, curls and shoulder iso exercises). Have enough rest in between din bro para magive mo ang best mo sa lahat ng sets.

    Food bro, kailangan talaga tracked mo, I can help you with that. PM me your current diet or atleast yung mga available food around you. We are all getting there brah! Approximately sa weight and height mo, you should be eating 2300-2500 Cals, around 10-15% Caloric surplus yun bro, considering you workout 3x a week and do cardio on weekends.
  • jcinmejcinme Posts: 30
    BANE wrote:
    Welcome idol! ang tanong, gano ka kadami kumain? baka ung whey mo sabhin na natin 4-5 scoops, pero kain manok ka whole day patuka tuka.

    Salamat bro! Usually ganito yung food ko:

    Breakfast: 1 cup of oatmeal plus serving of fruit
    Lunch: 1 chicken breast, 1/2 or 1 cup of rice
    snack: whole wheat bread and pb
    dinner: anything available sa canteen plus 1cup of brown rice
  • jcinmejcinme Posts: 30
    jcinme wrote:
    Hi mga Sir, 4 montha ago i started going to gym, i want to change the way I look since I've been skinny since college, also people said na malaki daw ulo ko kesa sa katawan ko.:confused: Patulong naman mga sir on how to gain muscle mass, sa 4 months kong mag bubuhat, may mga changes naman pero minimal lang, also i've tried using Whey protein pero parang walang effect(not sure why) i've noticed din na bumababa tung timbang ko lately. Patulong din sir yung program ko, though 3x a week lang talaga ako avail mag buhat. Im planning to buy whey protein again, sana tumalab na:) Thanks!!
    Bro Welcome, 3x a week can develop you. Just make sure intense yung 3 day split mo, meaning you are pushing all you got, yung tipong last rep mo ay magsusuper saiyan ka na hehe. Ok din ang split na (push-pull-shoulder and legs), sa current mo kasi parang nawala yung back. I recommend you to work around muscle building rep range bro 4-6 for major muscles and 6-8 for others that hard to perform on low rep range (ei, curls and shoulder iso exercises). Have enough rest in between din bro para magive mo ang best mo sa lahat ng sets. Food bro, kailangan talaga tracked mo, I can help you with that. PM me your current diet or atleast yung mga available food around you. We are all getting there brah! Approximately sa weight and height mo, you should be eating 2300-2500 Cals, around 10-15% Caloric surplus yun bro, considering you workout 3x a week and do cardio on weekends.

    Ayos bro! salamat! pwede bang pa suggest naman ng work out program? eto current stats ko eh;

    Inclined db press: 35lbs
    bench press: 40lbs
    squat: 105 lbs

    di ko na matandaan yung iba eh. :P
  • BANEBANE Posts: 1,927C-Class
    jcinme wrote:
    BANE wrote:
    Welcome idol! ang tanong, gano ka kadami kumain? baka ung whey mo sabhin na natin 4-5 scoops, pero kain manok ka whole day patuka tuka.

    Salamat bro! Usually ganito yung food ko:

    Breakfast: 1 cup of oatmeal plus serving of fruit
    Lunch: 1 chicken breast, 1/2 or 1 cup of rice
    snack: whole wheat bread and pb
    dinner: anything available sa canteen plus 1cup of brown rice
    you wont grow sa onti nyan bro
  • jcinmejcinme Posts: 30
    @BANE Can you suggest a meal plan bro? Or what do i need to add. Im planning to buy whey protein next week. Di ko kasi maasikaso bumili, mejo busy last few weeks eh. Thanks!!
  • BANEBANE Posts: 1,927C-Class
    ill guestimate lang bro @jcinme since d ako nag proprovide ng "Specific" diet kasi kanya kanya tayo preference kasi. pero tancha ko eat around 600-800g of chicken, pork, beef or fish (mas ok kung lean parts kahit ano luto) line 4-6 eggs (whole) 3-5 cups of rice, Unlimited veggies ({mostly greens kahit ano basta kulay green ung mas madami, sana..) eat unr tinapay ng peanutbutter, wag ka mahiya spread that shit. thats what im gonna do pag nag bulk ako :D
  • jcinmejcinme Posts: 30
    BANE wrote:
    ill guestimate lang bro @jcinme since d ako nag proprovide ng "Specific" diet kasi kanya kanya tayo preference kasi. pero tancha ko eat around 600-800g of chicken, pork, beef or fish (mas ok kung lean parts kahit ano luto) line 4-6 eggs (whole) 3-5 cups of rice, Unlimited veggies ({mostly greens kahit ano basta kulay green ung mas madami, sana..) eat unr tinapay ng peanutbutter, wag ka mahiya spread that shit. thats what im gonna do pag nag bulk ako :D


    Thanks bro @Bane! gawin ko nga to, hindi ako nakapag buhat ngayon, hirap paiba iba ng schedule sa office, mag start ako bukas to friday.
  • BANEBANE Posts: 1,927C-Class
    @jcinme di ka tlga mag chachange visible sa str training. str training un paps. gusto mo lumaki hit like 8-15 reps with max effort. 3-5 sets for hypertophy. spottan mo ung journal nila ;

    http://pinoybodybuilding.com/Thread-BADASS-in-the-MAKING
    http://pinoybodybuilding.com/Thread-Big-Belly-Journal
    http://pinoybodybuilding.com/Thread-Gymshark-Aesthetics-Crew-Wannabe

    para mag karuon ka ng idea ano ginawa nila para kumapal in terms of training :)
  • dimzon03dimzon03 Posts: 1,524A-Class
    bro @jcinme welcome sa PBB :)

    bro tuloy tuloy mo lang muna ang buhat mo at dagdagan mo kain mo... sayo na nanggaling nag-take ka ng whey pero parang wala lang kasi yung pundasyon ng diet mo dapat sa pagkain talaga galing at dapat din kaing mamaw... ako anim na buwan na nung huling inom ko ng whey(wala na kasi ako pera hahaha) pero kahit papaano lumalakas parin ako.

    At 3x a week lang din halos ang buhat ko, nagiging apat lang pag may holiday o absent sa work kaya hindi imposible bro basta desidido ka at alam mo ginagawa mo... Goodluck satin!!!
  • jcinmejcinme Posts: 30
    dimzon03 wrote:
    bro @jcinme welcome sa PBB :) bro tuloy tuloy mo lang muna ang buhat mo at dagdagan mo kain mo... sayo na nanggaling nag-take ka ng whey pero parang wala lang kasi yung pundasyon ng diet mo dapat sa pagkain talaga galing at dapat din kaing mamaw... ako anim na buwan na nung huling inom ko ng whey(wala na kasi ako pera hahaha) pero kahit papaano lumalakas parin ako. At 3x a week lang din halos ang buhat ko, nagiging apat lang pag may holiday o absent sa work kaya hindi imposible bro basta desidido ka at alam mo ginagawa mo... Goodluck satin!!!


    Thanks boss @dimzon03 Actually ako nag luluto ng food ko, kaso nalaman ko nga kulang pa din yung kinakain ko, mahina lang kasi talaga ako kumain eh.
  • BANEBANE Posts: 1,927C-Class
    jcinme wrote:
    dimzon03 wrote:
    bro @jcinme welcome sa PBB :) bro tuloy tuloy mo lang muna ang buhat mo at dagdagan mo kain mo... sayo na nanggaling nag-take ka ng whey pero parang wala lang kasi yung pundasyon ng diet mo dapat sa pagkain talaga galing at dapat din kaing mamaw... ako anim na buwan na nung huling inom ko ng whey(wala na kasi ako pera hahaha) pero kahit papaano lumalakas parin ako. At 3x a week lang din halos ang buhat ko, nagiging apat lang pag may holiday o absent sa work kaya hindi imposible bro basta desidido ka at alam mo ginagawa mo... Goodluck satin!!!


    Thanks boss @dimzon03 Actually ako nag luluto ng food ko, kaso nalaman ko nga kulang pa din yung kinakain ko, mahina lang kasi talaga ako kumain eh.
    lakasan mo kumain paps. para mong sinabi na" ay ayaw ko mag buhat, mahina kasi ako bumuhat e" makes sense?
  • jcinmejcinme Posts: 30
    Ahh kung sa bagay boss @bane sinasanay ko din gawing meryenda yung boiled eggs eh. Salamat sa advices boss. Ayusin ko eating habit ko saka pati work out program. Tingin mo may changes kaya within a month?
  • BANEBANE Posts: 1,927C-Class
    jcinme wrote:
    Ahh kung sa bagay boss @bane sinasanay ko din gawing meryenda yung boiled eggs eh. Salamat sa advices boss. Ayusin ko eating habit ko saka pati work out program. Tingin mo may changes kaya within a month?

    will never know bro. youll find out in a month.m kung wala kahit minimal changes, edi turn it up a notch ulit, lakasan mo ulit kumain bahagya. ganun tlga ung process paps. trial and error. walang perfect, pero merong para sayo tlga
  • jcinmejcinme Posts: 30
    Mga paps, question pala kapag mag dadagdag ng weights? kailangan ba every week dagdagan yung binubuhat?
  • BANEBANE Posts: 1,927C-Class
    jcinme wrote:
    Mga paps, question pala kapag mag dadagdag ng weights? kailangan ba every week dagdagan yung binubuhat?

    if its not challenging enough mag dag dag ka. youll feel naman kung challenging o hinde.
  • jcinmejcinme Posts: 30
    bale tantya tantya din? sige bro @Bane. Thanks! Question pa, Sorry ang dami ko tanong. Hehe.
    Pansin ko kasi ang hina ko sa BP, currenlty 20lbs na plates pa lang kaya ko buhatin on both sides. (sorry di ko alam mag compute ng tamang weights :P ) pero sa DP 35LBs na kaya ko on both hands. May exercise ba para mag aide on how to strengthen/improve mg BP?
  • BANEBANE Posts: 1,927C-Class
    jcinme wrote:
    bale tantya tantya din? sige bro @Bane. Thanks! Question pa, Sorry ang dami ko tanong. Hehe.
    Pansin ko kasi ang hina ko sa BP, currenlty 20lbs na plates pa lang kaya ko buhatin on both sides. (sorry di ko alam mag compute ng tamang weights :P ) pero sa DP 35LBs na kaya ko on both hands. May exercise ba para mag aide on how to strengthen/improve mg BP?

    yes. ikaw lang makaka Gauge ng strength mo bro. in time, lalakas ka din. wag ka mag madali. do it more often. concentrte on the muscles not on the lifts. pu your mind on the performance of the excercise minding the contractions. then if its not challengeing anymore dagdag ka kahit 10 lbs. then try it again... ganun lang pro. chagaan dito sa body building, matira machaga. haha
  • BANEBANE Posts: 1,927C-Class
    P.s mas malakas ka tlga dapat sa Deadlifts & squats vs. BP youre ok
  • jcinmejcinme Posts: 30
    BANE wrote:
    jcinme wrote:
    bale tantya tantya din? sige bro @Bane. Thanks! Question pa, Sorry ang dami ko tanong. Hehe.
    Pansin ko kasi ang hina ko sa BP, currenlty 20lbs na plates pa lang kaya ko buhatin on both sides. (sorry di ko alam mag compute ng tamang weights :P ) pero sa DP 35LBs na kaya ko on both hands. May exercise ba para mag aide on how to strengthen/improve mg BP?

    yes. ikaw lang makaka Gauge ng strength mo bro. in time, lalakas ka din. wag ka mag madali. do it more often. concentrte on the muscles not on the lifts. pu your mind on the performance of the excercise minding the contractions. then if its not challengeing anymore dagdag ka kahit 10 lbs. then try it again... ganun lang pro. chagaan dito sa body building, matira machaga. haha

    Ah isee! Thanks Bro! Siguro dadalasan ko din pag BP ko para ams ma improve pa.
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