help! newbie!

Hi guys!

can you recommend a program for me. im trying to lose weight, so yah I enrolled sa nearest gym saamin so mejo hindi nakakatulong yung instructor or bantay haha kasi di sya nag ggym. so what I do.is.always wholebody with 3 exercise per body part. usually chest,shoulder,back lamg then sundot lang ng bicep and tricep. NO CHOICE ako kasi sobrang layo ng ibang GYM. thank you. I just need a program on what to do everytime na nasa gym ako. ???? ty

Comments

  • TryandTry101TryandTry101 Posts: 376B-Class
    Welcome to PBB
  • fraversonfraverson Posts: 18E-Class
    Welcome to PBB



    any input sir?. hehe ty
  • t4g4yt4g4y Posts: 1,667S-Class

    welcome to PBB kapatid!

    Gawa ka personal journal para madali mag track ng workout at progress mo paps, post ka din recent pics para may basehan ang mga master dito ng inputs nila.

    I'm following a program ngayon, i just want to share.

    Gawin mo MWF
    ex. Monday Wo A, Wednesday Wo B, Friday Wo A, and so on
    Tuesdays and Thursdays are rest days (recovery/growth)

    **Workout A **

    4 sets 6-10 reps

    Bench press
    military press
    Triceps pushdown
    Abs (superset two exercises) 1 min rest
    Calves

    **Workout B **

    Deadlift/Squat (alternate each WO)
    Chin-ups/Pullups
    BB rows
    Dumbbell curl
    Abs (superset two exercises) -
    Calves

    good luck

  • TryandTry101TryandTry101 Posts: 376B-Class
    @t4g4y thanks sa sagot paps, haha wala ako masagot sakanya baka magka mali ako heheh
  • fraversonfraverson Posts: 18E-Class
    t4g4y wrote: »
    welcome to PBB kapatid!

    Gawa ka personal journal para madali mag track ng workout at progress mo paps, post ka din recent pics para may basehan ang mga master dito ng inputs nila.

    I'm following a program ngayon, i just want to share.

    Gawin mo MWF
    ex. Monday Wo A, Wednesday Wo B, Friday Wo A, and so on
    Tuesdays and Thursdays are rest days (recovery/growth)

    **Workout A **

    4 sets 6-10 reps

    Bench press
    military press
    Triceps pushdown
    Abs (superset two exercises) 1 min rest
    Calves

    **Workout B **

    Deadlift/Squat (alternate each WO)
    Chin-ups/Pullups
    BB rows
    Dumbbell curl
    Abs (superset two exercises) -
    Calves

    good luck

    salamat boss. hehe. gawa ako journal bukas aftee ko mag workout hehe.
  • jazonejazone Posts: 441B-Class

    Hi Bro!

    Magrecommend po ako ng lifting at eating program for you cut.

    Eating program:
    Leangains intermittent fasting
    Ito na ata ang pinakaeffective na cutting method na ginamit ko. Basically you fast for 16 hours and only eat within the 8 remaining hours every day. Then to accelerate the fat loss, lift while in a "fasted" state. Ok din lang naman kung fed state ang lift mo hindi siya big deal. Mas mabilis lang talaga pag fasted.

    Example
    first meal of the day: 12 nn
    last meal of the day: 8pm

    Kakain ka lang between 12nn-8pm. Anything before and after is tubig lang talaga. Mga first few days mahirap, pero pag nagadjust na katawan mo napakadali na niya.

    Types of foods:
    Carb cycling style. Eat carbs only during workout days and only AFTER workout. Konting carbs lang before workout and on non workout days. Mostly protein ang diet mo.

    I highly recommend calorie tracking with myfitnesspal para accurate ang diet mo. Ito sample calories at macros based sa isang 180 lb na guy. Meron kasi ako excel file na kinacalculate na ang tamang calories.

    Calories and Macros on Training days
    2455 calories
    245 carbs
    41 fat
    276 protein

    Calories and Macros on rest days
    1580 calories
    28 carbs
    217 protein
    67 fat

    You dont have to follow this to the letter, general guideline lang. You can get a copy of the excel file on how to calculate the macros and PDF guide here:

    https://www.reddit.com/r/leangains/comments/1jlsfx/tldr_guide_of_31minutes_ama_pdf/

    Lifting Program:
    Starting strength/ GSLP/ Stronglifts

    Itong tatlong to mga general strength based workouts. Since nagsisimula ka palang, highly recommended ko itong tatlong to in terms of efficiency. For cutting, highly recommended ang 3 lifting days and 4 rest days The reason is 3 lifting days meaning 3 times ka lang kakain sa isang linggo ng high calorie(note the calorie example sa taas.) On your rest days, you will eat the low calorie version. Dun ka papayat kasi mas maraming beses ka kakain ng konti kesa marami. Rest day does not mean not doing any exercise ha. It only means you wont lift heavy weights. You can do pushups, some jogging etc on rest days.

    Starting strength will teach you the basics. You dont have to follow its 3 day program pero I highly suggest you watch on how to do each lift with starting strength videos sa youtube.

    Stronglifts is similar sa starting strength pero 5x5 instead of 3x5. Meron din videos on how to do the lifts properly

    GSLP does not have videos on how do the lifts kaya learn them from the first two. Pero favorite ko to kasi hindi siya super strict tulad ng first two. You can add "plugins" based on what you want to improve further. Example you want better biceps, so do the primary compound lifts and then add a "bicep plugin exercise" etc. It also endorses exercises on rest days na pwede mo gawin. May mga challenges pa. Download mo yung 2nd edition PDF ng GSLP.

    Example ng program ko dati:

    Monday
    GSLP w/ arm plugins

    Tue
    BJJ

    Wed
    GSLP w/ back plugins

    Thur
    BJJ

    Fri
    GSLP w/ leg plugins

    Sat
    BJJ

    Sunday
    rest talaga

    Yan program ko dati bago ako nagfocus more on BJJ dahil may upcoming competition. I never felt a burnout kasi ginawa ko lahat yan 1-2 hrs a day lang. Infact, maeexcite ka pa magbuhat kasi yun yung lamon days mo.

    Tracking:
    Track your progress properly. Weigh yourself every morning AFTER banyo. Pictures once every month para makita mo monthly progress. Do measurements as well and track your BODY FAT% loss. Here is a site that can teach you how to track properly:

    https://rippedbody.com/diet-guides-main-page/

    Since cut ka, you need to know the difference between weight loss nad fat loss
    Weight loss = nabawasan ka ng timbang
    Fat loss = kung ilan yung actual na FAT dun sa nabawas mong timbang

    Sample:
    you loss 10 lbs in 1 month
    If you follow proper diet at exercise, you will probably experience something like:
    8 lbs fat loss
    2 lbs muscle loss

    Yan yung ideal. Alot of fat lost and minimal muscle loss. Kapag ganito ang nangyari:
    5 lbs fat loss
    5 lbs muscle loss

    Ibig sbhn may mali kang ginagawa. Maaaring not enough protein. Muscle loss is very hard to avoid during a cut so you have to minimize it as best as you can. Here is a good example. Sorry sa picture ko ha, example lang haha:

    152.9 lbs ako sa left nung 2015 when I was a pure cardio bunny and very low calorie diet everyday, did not care sa mga protein protein. Sa right is 151.43 lbs ako, proper diet na. Look at the difference. 1.5 lbs lang ang pinagkaiba ng weight pero clearly sa left sobrang skinny fat ako at natunaw mga muscles ko kakajogging. Sa right kita na mas maraming muscle at mejo konti ang fat. Sa left, i lost alot of fat and muscle. Sa right, i lost alot of fat and minimal muscle.

    Track your progress efficiently para you know you are losing fat ^_^

  • asunciongianasunciongian Posts: 42E-Class
    t4g4y wrote: »
    welcome to PBB kapatid!

    Gawa ka personal journal para madali mag track ng workout at progress mo paps, post ka din recent pics para may basehan ang mga master dito ng inputs nila.

    I'm following a program ngayon, i just want to share.

    Gawin mo MWF
    ex. Monday Wo A, Wednesday Wo B, Friday Wo A, and so on
    Tuesdays and Thursdays are rest days (recovery/growth)

    **Workout A **

    4 sets 6-10 reps

    Bench press
    military press
    Triceps pushdown
    Abs (superset two exercises) 1 min rest
    Calves

    **Workout B **

    Deadlift/Squat (alternate each WO)
    Chin-ups/Pullups
    BB rows
    Dumbbell curl
    Abs (superset two exercises) -
    Calves

    good luck

    Eto rin program ko tingin ka sa journal ko paps :) not a master but to have an idea
  • t4g4yt4g4y Posts: 1,667S-Class

    @fraverson said:
    t4g4y wrote: »

    salamat boss. hehe. gawa ako journal bukas aftee ko mag workout hehe.

    salamat lang, wala nang boss hahaha ginaya ko lang si paps @TryandTry101

    Sige paps abangan naming journal mo

  • TryandTry101TryandTry101 Posts: 376B-Class
    hahaha @t4g4y
  • fraversonfraverson Posts: 18E-Class
    jazone wrote: »
    Hi Bro!

    Magrecommend po ako ng lifting at eating program for you cut.

    Eating program:
    Leangains intermittent fasting
    Ito na ata ang pinakaeffective na cutting method na ginamit ko. Basically you fast for 16 hours and only eat within the 8 remaining hours every day. Then to accelerate the fat loss, lift while in a "fasted" state. Ok din lang naman kung fed state ang lift mo hindi siya big deal. Mas mabilis lang talaga pag fasted.

    Example
    first meal of the day: 12 nn
    last meal of the day: 8pm

    Kakain ka lang between 12nn-8pm. Anything before and after is tubig lang talaga. Mga first few days mahirap, pero pag nagadjust na katawan mo napakadali na niya.

    Types of foods:
    Carb cycling style. Eat carbs only during workout days and only AFTER workout. Konting carbs lang before workout and on non workout days. Mostly protein ang diet mo.

    I highly recommend calorie tracking with myfitnesspal para accurate ang diet mo. Ito sample calories at macros based sa isang 180 lb na guy. Meron kasi ako excel file na kinacalculate na ang tamang calories.

    Calories and Macros on Training days
    2455 calories
    245 carbs
    41 fat
    276 protein

    Calories and Macros on rest days
    1580 calories
    28 carbs
    217 protein
    67 fat

    You dont have to follow this to the letter, general guideline lang. You can get a copy of the excel file on how to calculate the macros and PDF guide here:

    https://www.reddit.com/r/leangains/comments/1jlsfx/tldr_guide_of_31minutes_ama_pdf/

    Lifting Program:
    Starting strength/ GSLP/ Stronglifts

    Itong tatlong to mga general strength based workouts. Since nagsisimula ka palang, highly recommended ko itong tatlong to in terms of efficiency. For cutting, highly recommended ang 3 lifting days and 4 rest days The reason is 3 lifting days meaning 3 times ka lang kakain sa isang linggo ng high calorie(note the calorie example sa taas.) On your rest days, you will eat the low calorie version. Dun ka papayat kasi mas maraming beses ka kakain ng konti kesa marami. Rest day does not mean not doing any exercise ha. It only means you wont lift heavy weights. You can do pushups, some jogging etc on rest days.

    Starting strength will teach you the basics. You dont have to follow its 3 day program pero I highly suggest you watch on how to do each lift with starting strength videos sa youtube.

    Stronglifts is similar sa starting strength pero 5x5 instead of 3x5. Meron din videos on how to do the lifts properly

    GSLP does not have videos on how do the lifts kaya learn them from the first two. Pero favorite ko to kasi hindi siya super strict tulad ng first two. You can add "plugins" based on what you want to improve further. Example you want better biceps, so do the primary compound lifts and then add a "bicep plugin exercise" etc. It also endorses exercises on rest days na pwede mo gawin. May mga challenges pa. Download mo yung 2nd edition PDF ng GSLP.

    Example ng program ko dati:

    Monday
    GSLP w/ arm plugins

    Tue
    BJJ

    Wed
    GSLP w/ back plugins

    Thur
    BJJ

    Fri
    GSLP w/ leg plugins

    Sat
    BJJ

    Sunday
    rest talaga

    Yan program ko dati bago ako nagfocus more on BJJ dahil may upcoming competition. I never felt a burnout kasi ginawa ko lahat yan 1-2 hrs a day lang. Infact, maeexcite ka pa magbuhat kasi yun yung lamon days mo.

    Tracking:
    Track your progress properly. Weigh yourself every morning AFTER banyo. Pictures once every month para makita mo monthly progress. Do measurements as well and track your BODY FAT% loss. Here is a site that can teach you how to track properly:

    https://rippedbody.com/diet-guides-main-page/

    Since cut ka, you need to know the difference between weight loss nad fat loss
    Weight loss = nabawasan ka ng timbang
    Fat loss = kung ilan yung actual na FAT dun sa nabawas mong timbang

    Sample:
    you loss 10 lbs in 1 month
    If you follow proper diet at exercise, you will probably experience something like:
    8 lbs fat loss
    2 lbs muscle loss

    Yan yung ideal. Alot of fat lost and minimal muscle loss. Kapag ganito ang nangyari:
    5 lbs fat loss
    5 lbs muscle loss

    Ibig sbhn may mali kang ginagawa. Maaaring not enough protein. Muscle loss is very hard to avoid during a cut so you have to minimize it as best as you can. Here is a good example. Sorry sa picture ko ha, example lang haha:



    152.9 lbs ako sa left nung 2015 when I was a pure cardio bunny and very low calorie diet everyday, did not care sa mga protein protein. Sa right is 151.43 lbs ako, proper diet na. Look at the difference. 1.5 lbs lang ang pinagkaiba ng weight pero clearly sa left sobrang skinny fat ako at natunaw mga muscles ko kakajogging. Sa right kita na mas maraming muscle at mejo konti ang fat. Sa left, i lost alot of fat and muscle. Sa right, i lost alot of fat and minimal muscle.

    Track your progress efficiently para you know you are losing fat ^_^

    grabe boss effort ka pa talaga sa haba salamat uli ng marami. pag aralan ko mabuti.
  • jazonejazone Posts: 441B-Class

    @fraverson said:


    grabe boss effort ka pa talaga sa haba salamat uli ng marami. pag aralan ko mabuti.

    no prob ^_^

  • fraversonfraverson Posts: 18E-Class
    jazone wrote: »
    @fraverson said:


    grabe boss effort ka pa talaga sa haba salamat uli ng marami. pag aralan ko mabuti.





    no prob ^_^

    bro ano ung food mo sa training days mo and rest days mo? wala kasi ako pang measure ng grams haha esp. pag luto bahay. para magkaroon lang ako idea. ty
  • jazonejazone Posts: 441B-Class

    @fraverson said:
    jazone wrote: »

    @fraverson said:


    grabe boss effort ka pa talaga sa haba salamat uli ng marami. pag aralan ko mabuti.





    no prob ^_^


    bro ano ung food mo sa training days mo and rest days mo? wala kasi ako pang measure ng grams haha esp. pag luto bahay. para magkaroon lang ako idea. ty

    actually kung anu available. hindi ako super control sa what I eat. usually lang kung anu meron tapos from there just choose healthy as possible. for example adobo, wag nalang kainin yung taba. Pag nasa labas, wag fast food.

  • fraversonfraverson Posts: 18E-Class
    jazone wrote: »
    @fraverson said:
    jazone wrote: »

    @fraverson said:


    grabe boss effort ka pa talaga sa haba salamat uli ng marami. pag aralan ko mabuti.





    no prob ^_^




    bro ano ung food mo sa training days mo and rest days mo? wala kasi ako pang measure ng grams haha esp. pag luto bahay. para magkaroon lang ako idea. ty





    actually kung anu available. hindi ako super control sa what I eat. usually lang kung anu meron tapos from there just choose healthy as possible. for example adobo, wag nalang kainin yung taba. Pag nasa labas, wag fast food.

    ty paranf ang hirap kasi pag 1k+ cal per day haha. prang di ko maisip kung ano kakainin ko pag gnon whole day
  • jazonejazone Posts: 441B-Class

    @fraverson said:


    ty paranf ang hirap kasi pag 1k+ cal per day haha. prang di ko maisip kung ano kakainin ko pag gnon whole day

    Kaya yun bro. actually yung 1300 cals is enough na talaga sa tao. Nasanay lang tayo ng eating more than we need to.

  • CoreCore Posts: 2,508B-Class

    @jazone said:
    Ibig sbhn may mali kang ginagawa. Maaaring not enough protein. Muscle loss is very hard to avoid during a cut so you have to minimize it as best as you can. Here is a good example. Sorry sa picture ko ha, example lang haha:

    152.9 lbs ako sa left nung 2015 when I was a pure cardio bunny and very low calorie diet everyday, did not care sa mga protein protein. Sa right is 151.43 lbs ako, proper diet na. Look at the difference. 1.5 lbs lang ang pinagkaiba ng weight pero clearly sa left sobrang skinny fat ako at natunaw mga muscles ko kakajogging. Sa right kita na mas maraming muscle at mejo konti ang fat. Sa left, i lost alot of fat and muscle. Sa right, i lost alot of fat and minimal muscle.

    Not my cup of coffee, but IMHO that's not apparent since you're comparing a relaxed pose and a flexed pose, giving more emphasis on the muscles to stand out on the latter. No one cannot exactly tell difference (given the minimal weight difference of the two photos) other than the person himself, until the comparisons are both apples (both in the same pose). Res ipsa loquitur.

  • CoreCore Posts: 2,508B-Class

    @fraverson said:
    t4g4y wrote: »
    gawa ako journal bukas aftee ko mag workout hehe.

    Gone the tomorrows. Do it now.
    Welcome to the community!

  • jazonejazone Posts: 441B-Class

    @Core said:

    Not my cup of coffee, but IMHO that's not apparent since you're comparing a relaxed pose and a flexed pose, giving more emphasis on the muscles to stand out on the latter. No one cannot exactly tell difference (given the minimal weight difference of the two photos) other than the person himself, until the comparisons are both apples (both in the same pose). Res ipsa loquitur.

    noted! ulitin ko mamaya

  • fraversonfraverson Posts: 18E-Class
    8/23/17
    220lbs

    9/23/17
    216lbs

    di maka upload pic haha
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