My newbie journal.

Hello po, im new here at PBB. Im 25y/o, 160lbs, 5'7".

Let me start my journal. Noong 2nd year college ako 1st time ko mag gym sobrang payat ko nun nasa 100-110lbs lang ako, buhat dito buhat doon walang program na sinusunod siguro 3-5months na ganun tapos nag stop ako sa paggym kasi mejo busy na sa school. Pagkagraduate ko bumalik ulit ako mag gym im 21y/o that time then 3-5 times a week for about 3-5months ulit may nagturo na sa akin, ganito po tinuro sa akin sa pagkakaalala ko (chest&biceps) (shoulder&triceps) (back&trapz) (legs) tapos nagkalaman nmn po ng konti at natigil n nmn ung pag ggym ko at nagkawork po ako at mejo tumaba na ako konti.

Ngayon po gusto ko na po ulit mag gym btw im working as an EMT/nurse ung duty ko po is 48-72 hours (mon-tue or sunday-tue). Im planning to do stronglifts 5x5 by mehdi. Nagbasabasa na po ako sa website nya. Any suggestion sa araw ng pagWwork out ko? Any comments sa program? And advice sa food/supplements? Salamat po sa pagbabasa, sana po matulungan nyo po ako.

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Comments

  • toymachine89toymachine89 Posts: 32E-Class

    Eto po katawan ko ngaun.. hehe

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    how about nutrition? working out is just a fraction of your total effort. baka 15% lang, its rest and food thats more important

  • toymachine89toymachine89 Posts: 32E-Class

    kindly please educate me about nutrition sir.. salamat po sa pagpansin sa journal

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    if youre trying to gain lean mass, try to consume whole foods like red meat and eggs several times a day, you need to be on a caloric surplus, drink milk if you need to...not the instant and fat free kind...

  • toymachine89toymachine89 Posts: 32E-Class

    How many eggs and red meat a day po sir? Ano po pede ko isubstitute sa red meat im on a tight budget po kasi sir. Could you please explain me about caloric surplus, sorry po wala ako idea about that..

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    go watch the video i provided
  • pandoypandoy Posts: 596A-Class

    welcome sir!

  • toymachine89toymachine89 Posts: 32E-Class

    @TRoll_W_a_Heart said:
    go watch the video i provided

    Sir napanood ko na po ung video, kung okay lang po ba sa inyo pede po pakisimplify po sa akin.. salamat

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    @TRoll_W_a_Heart said:
    go watch the video i provided



    Sir napanood ko na po ung video, kung okay lang po ba sa inyo pede po pakisimplify po sa akin.. salamat

    it says there is no way around it, you need to eat to get big, download myfitnesspal to see how many calories is your maintainance, from there add 200-500calories worth of food, your staple needs to be chicken, beef and eggs..you want to get big? you need to invest on food

  • toymachine89toymachine89 Posts: 32E-Class

    @TRoll_W_a_Heart said:
    toymachine89;145748" said:

    TRoll_W_a_Heart said:
    go watch the video i provided

    Sir napanood ko na po ung video, kung okay lang po ba sa inyo pede po pakisimplify po sa akin.. salamat

    it says there is no way around it, you need to eat to get big, download myfitnesspal to see how many calories is your maintainance, from there add 200-500calories worth of food, your staple needs to be chicken, beef and eggs..you want to get big? you need to invest on food

    Thank you sir

  • toymachine89toymachine89 Posts: 32E-Class

    @pandoy said:
    welcome sir!

    Thanks sir, sana po matulungan/maguide nyo ako..

  • toymachine89toymachine89 Posts: 32E-Class

    @TRoll_W_a_Heart said:
    toymachine89;145748" said:

    TRoll_W_a_Heart said:
    go watch the video i provided

    Sir napanood ko na po ung video, kung okay lang po ba sa inyo pede po pakisimplify po sa akin.. salamat

    it says there is no way around it, you need to eat to get big, download myfitnesspal to see how many calories is your maintainance, from there add 200-500calories worth of food, your staple needs to be chicken, beef and eggs..you want to get big? you need to invest on food

    I already downloaded the app sir, my goal is to lose weight 160lbs down to 150lbs. My goal is 2,500 then ill add 200-500 right?

  • pandoypandoy Posts: 596A-Class
    edited November 2016

    @toymachine89 said:
    I already downloaded the app sir, my goal is to lose weight 160lbs down to 150lbs. My goal is 2,500 then ill add 200-500 right?

    ano daw ba maintenance mo na calorie? meaning yung hindi ka papayat at hindi tataba, maintain lang sa current weight mo ngayon,, pag alam mo na yung maintenance mo, tsaka ka mag babawas ng 500 calories kung gusto mo mag loose ng weight.. halimbawa ang maintenance mo is 2500 calories.. gagawin mo yang 2000 calories lang per day para mag loose ka ng weight,, tapos lahat ng kakainin mo input mo sa my fitness pal para my guide ka kung kulang pa or lalagpas ka na ba sa total calories mo.. tsaka as much as possible healthy lang kainin mo jan sa 2000 calories na yan,, meat eggs, etc.na healthy para kahit nag loloose ka ng weight kung nag ggym ka naman mag kaka muscle ka at gaganda built mo while loosing weight.

    try mo mag input dito ng stats mo,, may deficit at surplus jan na computation,, scroll mo sa bandang baba..
    http://www.ruled.me/guide-keto-diet/

    Post edited by pandoy on
  • toymachine89toymachine89 Posts: 32E-Class

    Paano po kapag ganito? 3000 ung goal ko jan.. i will just maintain my weight and gain muscles. So susundjn ko pa din ung 3000 and will work out SL 5x5?

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    @pandoy said:
    http://www.ruled.me/guide-keto-diet/



    Paano po kapag ganito? 3000 ung goal ko jan.. i will just maintain my weight and gain muscles. So susundjn ko pa din ung 3000 and will work out SL 5x5?

    lose fat gain muscle, we call it body recomposition, replace fat, gain muscle...increase your protein intake, but you need to be in a caloric deficit, at your weight and if your active, to maintain its 2400cal or 15cal per lb of body weight, bawasa mo ng 2-300 cal...

    to simplify

    eat around 2100cal
    protein needs to be 140-160g
    the rest of the cal comes from fat and carbs
  • toymachine89toymachine89 Posts: 32E-Class

    @TRoll_W_a_Heart said:
    toymachine89;145754" said:

    pandoy said:
    http://www.ruled.me/guide-keto-diet/

    Paano po kapag ganito? 3000 ung goal ko jan.. i will just maintain my weight and gain muscles. So susundjn ko pa din ung 3000 and will work out SL 5x5?

    lose fat gain muscle, we call it body recomposition, replace fat, gain muscle...increase your protein intake, but you need to be in a caloric deficit, at your weight and if your active, to maintain its 2400cal or 15cal per lb of body weight, bawasa mo ng 2-300 cal...

    to simplify

    eat around 2100cal
    protein needs to be 140-160g
    the rest of the cal comes from fat and carbs

    Is it correct or need adjustments?

  • toymachine89toymachine89 Posts: 32E-Class

    Ask ko lang bakit 0 sa exercise ko mga sir?

  • t4g4yt4g4y Posts: 1,673S-Class

    wala ka naman nilagay na input for exercise papi :P kaya zero talaga yan. btw welcome to PBB sir!

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    @toymachine89 said:
    Ask ko lang bakit 0 sa exercise ko mga sir?

    paps, medyo mataas yata ang inputs mong data, pero no matter, disregard mo muna yung 3000 na value, the important number is the second one, the one you consume or eat, formula to maintain for male is weight(160) x 15cal(2400)... eat at a deficit, around 2100, youll be ok, if you want to change the 1st value(3000) edit mo nalang ng mano mano..

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    dito mo ayusin

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