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update: after 1 month
From 124Lbs → 132.8 (weight & pics taken pag kagising sa umaga)
Diet: is so-so mostly estimate lang but i make sure i get enough calories.
Rest muna ako sa beef sa ngayon, napansin ko parang sumisikip dibidib ko pag beef everyday, it only happends lang naman after eating. Nextmonth ulit balik ako sa beef pero bawasan ng konti, i also make sure nakaka 5liters ako ng water per day.
Supplements: Not necessary at the moment, nada.
Program: I switched back to typical training split which is 1x a week, body is not able to recuperate quickly to train 2x a week. In terms of strength nag skyrocket and because of this mas challenging nabubuhat ko now and I always end up sore (in a good way) ng ilang araw, kaya 1x a week training is sufficient for now.
Wisdom Gained New training approach.
Yeas ago when i train, I always push my self to the limit, as in everytime or session is like a WAR vs me and the iron, parang "parusa" ba T_T. I recalled, dati dapat lagi heavy ang workout pero hindi ko naman goal maging power-lifter so it could be just my ego that time or just mis-information.
This time, because I set my goals right and really know what I want. I can train the smart way pala and avoid those unnecessary efforts, save time and even energy. I'm enjoying more now yung pag w-workout (happy) and best of all no pressure.
The sweet spot between training hard and smart is what works best for me.
I haven't trained abs since day 1, do you suggest na i add ko ito sa current program ko or seperate sya, pwede siguro mag cardio ako pag rest day kasama ung abs? Advice po, so far ung training ko now limited lang ung energy ko, good for 30-40 mins any additional exercise will lead to fatigure na siguro for me.
Thanks and God is good
wala ako masyado advice, support nalang
hello pwede na mag post hehe.
Yung circuit training pansin ko sa mga log mo, kasama sya lagi sa chest day? May special purpose ba un para sayo, parang pre-exhaust ba or warmup/cardio ?
Ngayon ko lang din nalaman ung circruit training hehe, so yan pala ung mostly nakikita sa intn'l tv tulad sa US ung beachbody programs, parang ganyan kasi ung setup nila.
Hello guys, after a decade of hibernation I decided to get back to the gym again, not mainly for the looks but to take care of my body, and also because it's the temple of God, new perspective for me I'm a Jesus lover btw, just started learning to walk with him (newlife) couple of yrs ago.
A little bit of history, when I was in college 10 years ago, I lifted weights together with my friends and I was able to pack 40lbs of muscle & fat to my skinny frame which only weigh 110lbs that time.
Now, I'm starting again from square one , skinny! The good thing naman is that I learned a lot sa kakabasa ko dito sa forum, especially the importance of nutrition which I didn't pay much attention before.
Today is my 2nd week of training, the first week I gauged myself in terms of stamina, strength and recovery-time. I did this to craft a tailor made workout program for myself.
2.2 K Calories
6 DAYS ON - 1day off
Day 1 Chest,Back
Day 2 Shoulder
Day 3 Legs
Day 4 Chest,Back
Day 5 Bicep,Tricep
Day 6 Legs
Day 7 Rest
Training usually involves 2 exercise/muscle eg. for Chest = Bench Press x2 warmup then 4x5 (heavy/low-rep) Dumbell Press 4x10-12 (volume). For now this setup is enough to stimulate my baby muscles to hit each major muscles twice a week.
Will stick to this program for 3 months. Also, Intensity can vary from time to time, depending on my condition.
Thanks guys & God bless us all.
PS: Any advice and suggestions will be greatly appreciated