pwede naman siguro siya off day sir no? mga ilang crunches po?
Ano pong ginagamit niyong scoop sa promatrix 7? or tablespoons po talaga gamit ninyo? Maraming salamat po ulit.
mdame ako scoop dito, dati sa on, pero ngayon mas sakto ung sa mutant whey,
Di ba magkaparehas lang ng scoop yung sa ON at mutant whey? Nakalagay dun sa ilalim 70cc eh. Tataka nga ako kc 31grms per serving ON tapos 36 ata mutant tapos parehas. Sa density kya powder?
PWEDE MALAMAN KUNG ANO ANG MGA WORK OUT / routines SA BACK at kung ilang SETS? ? bakit parang chest lang and back lang ang pinapatira sakin ng trainer q?
PWEDE MALAMAN KUNG ANO ANG MGA WORK OUT / routines SA BACK at kung ilang SETS? ? bakit parang chest lang and back lang ang pinapatira sakin ng trainer q?
Walang legs? Sayang ang malalaking maskels sa lower body mo. Anyway, gawa ka nalang ng joirnal sir tapos post mo dun yung routine mo para matulungan ka ng mga masters and fellow pbb members.
@otoiss ano ba pinapagawa sayo ng trainer mo? Baka damay na braso dun etc. lalo pag compound movements madami nadadamay
un nga po ang hindi q ma intindihan basta pinapabuhat nalang ako. kulang ang explanation . kaya ung mga nattandaan kung pinapagawa nya aun lang din ang ginagawa ko
mga sir, sorry for the noob question, should i be at a caloric surplus after, say, 2-3 days after my last workout? btw, bulk phase po ako ngayon. kunwari, nag-shoulders + legs ako ng saturday, tapos di ako nakapagbuhat ng 3 days dahil sa ibang commitments, dapat ba sa 3 days na yun na di ako nagbubuhat eh caloric surplus parin, or 2 of those 3 days lang tapos enough calories lang to retain my current weight sa 3rd day?
i'm very much new in bodybuilding world and i'm in need of proper guidance sana on this
brief background of my self:
29yrs old
thin body structure
5'10
135lbs
my target:
gain mass and weight
lean body built with slight muscle cuts (not too bulky but not whimpy look)
pack some muscles specially on legs and thigh
pack some muscles on fore arms, biceps, triceps, shoulders and chest
need to work on beer belly (i just have a little though)
need help on the following since i just have very little knowledge on these:
pre-workout supplement: i usually eat 2 bananas and finishing 1 bottle of cobra energy drink before hitting the gym. is this helpful for newbie like me? or is there a real pre-workout supplement drink that can be purchased in cnc?
what gym equipments to be used? and how to do it right? how many repetitions and set per equipment?
post-workout supplement: i started drinking mutant mass 4 days ago everyday after i workout since the gym trainer said it will help me in gaining mass. and after some searching it really does help. now im planning to buy 17lbs of mutant mass in cnc. any other pre-workout supplement recommended for me?
tablets, capsules etc: do i need to take some as supplements as well in order to build mass faster?
how many hours working out? i usually stay in the gym for 2-2 1/2 hours everyday, is it ok?
looking forward for your answers and thank you in advance as well
i'm very much new in bodybuilding world and i'm in need of proper guidance sana on this
brief background of my self:
29yrs old
thin body structure
5'10
135lbs
my target:
gain mass and weight
lean body built with slight muscle cuts (not too bulky but not whimpy look)
pack some muscles specially on legs and thigh
pack some muscles on fore arms, biceps, triceps, shoulders and chest
need to work on beer belly (i just have a little though)
need help on the following since i just have very little knowledge on these:
pre-workout supplement: i usually eat 2 bananas and finishing 1 bottle of cobra energy drink before hitting the gym. is this helpful for newbie like me? or is there a real pre-workout supplement drink that can be purchased in cnc?
what gym equipments to be used? and how to do it right? how many repetitions and set per equipment?
post-workout supplement: i started drinking mutant mass 4 days ago everyday after i workout since the gym trainer said it will help me in gaining mass. and after some searching it really does help. now im planning to buy 17lbs of mutant mass in cnc. any other pre-workout supplement recommended for me?
tablets, capsules etc: do i need to take some as supplements as well in order to build mass faster?
how many hours working out? i usually stay in the gym for 2-2 1/2 hours everyday, is it ok?
looking forward for your answers and thank you in advance as well
2-2 1/2 hours is too long imho. try to look for more efficient workouts dito sa PBB.
about food.supplment and nutrition, according dito: http://www.freedieting.com/tools/weight_gain_calculator.htm 2645 ang required calories mo. this is a good start, kung hirap ka pa rin mag gain dito, 3086 calories ang maximum mo accdg sa site (guidelines lang ito, adjust accordingly).
pagpalagay natin 2645 muna ang gagamitin mo at 50% carbs intake at 1g per lbs ng protein ka:
PROTEIN_GRAM= 135.0
CARBS_GRAM= 330.625
FAT_GRAM= 86.9444444444
eto ang kelangan mo punuin sa loob ng isang araw.
now, mutant mass ba o PM7 protein na lang? it depends: look at this perspective, pag nag mutant mass ka:
pag 4 scoops per day: (example lang ito)
PROTEIN 52.000000
CARBS 176.000000
FAT 18.000000
SAT_FAT 10.000000
TOTAL CAL 1074.0
pag 6 scoops: (example lang ito)
PROTEIN 78.000000
CARBS 264.000000
FAT 27.000000
SAT_FAT 15.000000
TOTAL CAL 1611.0
fill up mo remaining protein at carbs at fat through whole foods
pag PM7 ka naman, 5 scoops of PM7: (example lang ito)
PROTEIN 115.000000
CARBS 25.000000
FAT 10.000000
SAT_FAT 5.000000
TOTAL CAL 650.0
konti na lang at almost covered na ang protein requirements mo, need mo na lang ifill up yung carbs at fat through some food source. (example lang ito)
it's up to you kung ano ang pipiliin mo. but personally, I will go with the protein supplement path to fill the gap nung protein sa diet ko since mas mura ang carbs at fats from food sources.
@supernoob, gawa ka ng journal mo, log mo dun workout routine mo, diet, pics kung may before and after mas maganda etc..
Para masubaybayan progress mo plus makapag suggest mga master sayo
mga sir, sorry for the noob question, should i be at a caloric surplus after, say, 2-3 days after my last workout? btw, bulk phase po ako ngayon. kunwari, nag-shoulders + legs ako ng saturday, tapos di ako nakapagbuhat ng 3 days dahil sa ibang commitments, dapat ba sa 3 days na yun na di ako nagbubuhat eh caloric surplus parin, or 2 of those 3 days lang tapos enough calories lang to retain my current weight sa 3rd day?
maintenance on none training days, lalo na sa tamad days.
Thenks sevenstring and allen101. How about those poppers (tablets) that i can take to help me gain mass? What can you suggest? And if 2-2 1/2 hrs is too long, whats the average time spent should i be working out?
Thenks sevenstring and allen101. How about those poppers (tablets) that i can take to help me gain mass? What can you suggest? And if 2-2 1/2 hrs is too long, whats the average time spent should i be working out?
less than 1 hour ako pag weight lifting , to prevent CNS (central nervous system) burnout :sport:
Ako umaabot ng 1 and half hour. Dapat nga matagal na yung 1hr pagkakaalam ko e. Kaso puro ako pahinga.haha.
Question: Pag clean bulk / eat clean ano ba ibig sabihin nun? I mean anong mga bawal na pagkain?hehe.
Ako umaabot ng 1 and half hour. Dapat nga matagal na yung 1hr pagkakaalam ko e. Kaso puro ako pahinga.haha.
Question: Pag clean bulk / eat clean ano ba ibig sabihin nun? I mean anong mga bawal na pagkain?hehe.
pag sinabing clean bulk sir ayon sa pagreresearch ko ay walang fast food, walang mga matatamis gaya ng cake, ice cream anything na matamis. iwas ng konti sa fry pero di naman maiiwasan yun. at yung mga source of protein dapat alisin yung mga visible na taba puro lean lang dapat.
Ako umaabot ng 1 and half hour. Dapat nga matagal na yung 1hr pagkakaalam ko e. Kaso puro ako pahinga.haha.
Question: Pag clean bulk / eat clean ano ba ibig sabihin nun? I mean anong mga bawal na pagkain?hehe.
pag sinabing clean bulk sir ayon sa pagreresearch ko ay walang fast food, walang mga matatamis gaya ng cake, ice cream anything na matamis. iwas ng konti sa fry pero di naman maiiwasan yun. at yung mga source of protein dapat alisin yung mga visible na taba puro lean lang dapat.
ok na din ang 10 reps pag masyado mabigat though ako there are days na binababaan ko poundage ng "onti" then rep it out minimum of 15 reps max 20 reps if i'm trying improve my grip need to add a bit more thickness pa sa upper back kasi ang kroc rows talaga heavy DB rows sya na nasa higher rep ranges.
Ako umaabot ng 1 and half hour. Dapat nga matagal na yung 1hr pagkakaalam ko e. Kaso puro ako pahinga.haha.
Question: Pag clean bulk / eat clean ano ba ibig sabihin nun? I mean anong mga bawal na pagkain?hehe.
clean bulk, minimize sugar intake, as much as possible ung calories mo kunin mo sa mga lean meats. ok lang kanin, pero depende padin sa katawan ng tao yan nde kse pareparehas eh,
ok na din ang 10 reps pag masyado mabigat though ako there are days na binababaan ko poundage ng "onti" then rep it out minimum of 15 reps max 20 reps if i'm trying improve my grip need to add a bit more thickness pa sa upper back kasi ang kroc rows talaga heavy DB rows sya na nasa higher rep ranges.
Ayun nga, heavy db's tapos high reps. Pero pag nagheavy na ako hindi na ako makalagpas ng 10. Kaya yung mga una sets ko imbes na dati 15+ ngayon 10 lang para hindi ako sunog sa last.
Kaya lang gang 10 lang kaya ko, hehe.. hmm so kung ang 15-20 reps up ay for grip and thickness sa upper back para saan naman ang tama pag nasa 10rep range lang? Let's say yang 10 reps na yan ay talagang struggle naman na.
same benefits pa din naman yun as far as i know though kung tama ang pagkakaintindi ko on how matt kroc benefited from his kroc rows was it actually gave him more mass/strength/endurance than the normal DB row rep range due to the fact that the recruited/targeted muscles were exposed to heavier tension in an extended period of time than the normal DB row rep range.oh yun sinagot din master mighty yun tanong mo ayus din ang 10 reps sa heavy basta full ROM and minimizecheat reps hehehe. like i've said there are days na i do it on a higher rep range but not everytime.
If you can do 15 reps hindi heavy yun at more on endurance yan.
So lift as heavy as you can for at least 10 reps for grip strength and upper back and lat development.
Thanks sir Mighty, mabuti naman at nasa tamang landas pa din ako.
Siguro talagang freak lang tong si pareng Matt na kaya magheavy at the same time kaya irep ng 20+
Comments
Yup. Sa density ng powder.
Walang legs? Sayang ang malalaking maskels sa lower body mo. Anyway, gawa ka nalang ng joirnal sir tapos post mo dun yung routine mo para matulungan ka ng mga masters and fellow pbb members.
un nga po ang hindi q ma intindihan basta pinapabuhat nalang ako. kulang ang explanation . kaya ung mga nattandaan kung pinapagawa nya aun lang din ang ginagawa ko
brief background of my self:
29yrs old
thin body structure
5'10
135lbs
my target:
gain mass and weight
lean body built with slight muscle cuts (not too bulky but not whimpy look)
pack some muscles specially on legs and thigh
pack some muscles on fore arms, biceps, triceps, shoulders and chest
need to work on beer belly (i just have a little though)
need help on the following since i just have very little knowledge on these:
pre-workout supplement: i usually eat 2 bananas and finishing 1 bottle of cobra energy drink before hitting the gym. is this helpful for newbie like me? or is there a real pre-workout supplement drink that can be purchased in cnc?
what gym equipments to be used? and how to do it right? how many repetitions and set per equipment?
post-workout supplement: i started drinking mutant mass 4 days ago everyday after i workout since the gym trainer said it will help me in gaining mass. and after some searching it really does help. now im planning to buy 17lbs of mutant mass in cnc. any other pre-workout supplement recommended for me?
tablets, capsules etc: do i need to take some as supplements as well in order to build mass faster?
how many hours working out? i usually stay in the gym for 2-2 1/2 hours everyday, is it ok?
looking forward for your answers and thank you in advance as well
yepz! oklng yun... tama lng yan. keep it up! :sport:
2-2 1/2 hours is too long imho. try to look for more efficient workouts dito sa PBB.
about food.supplment and nutrition, according dito: http://www.freedieting.com/tools/weight_gain_calculator.htm 2645 ang required calories mo. this is a good start, kung hirap ka pa rin mag gain dito, 3086 calories ang maximum mo accdg sa site (guidelines lang ito, adjust accordingly).
pagpalagay natin 2645 muna ang gagamitin mo at 50% carbs intake at 1g per lbs ng protein ka:
PROTEIN_GRAM= 135.0
CARBS_GRAM= 330.625
FAT_GRAM= 86.9444444444
eto ang kelangan mo punuin sa loob ng isang araw.
now, mutant mass ba o PM7 protein na lang? it depends: look at this perspective, pag nag mutant mass ka:
pag 4 scoops per day: (example lang ito)
PROTEIN 52.000000
CARBS 176.000000
FAT 18.000000
SAT_FAT 10.000000
TOTAL CAL 1074.0
pag 6 scoops: (example lang ito)
PROTEIN 78.000000
CARBS 264.000000
FAT 27.000000
SAT_FAT 15.000000
TOTAL CAL 1611.0
fill up mo remaining protein at carbs at fat through whole foods
pag PM7 ka naman, 5 scoops of PM7: (example lang ito)
PROTEIN 115.000000
CARBS 25.000000
FAT 10.000000
SAT_FAT 5.000000
TOTAL CAL 650.0
konti na lang at almost covered na ang protein requirements mo, need mo na lang ifill up yung carbs at fat through some food source. (example lang ito)
it's up to you kung ano ang pipiliin mo. but personally, I will go with the protein supplement path to fill the gap nung protein sa diet ko since mas mura ang carbs at fats from food sources.
let's wait for the opinion ng mga masters dito.
Para masubaybayan progress mo plus makapag suggest mga master sayo
maintenance on none training days, lalo na sa tamad days.
less than 1 hour ako pag weight lifting , to prevent CNS (central nervous system) burnout :sport:
Question: Pag clean bulk / eat clean ano ba ibig sabihin nun? I mean anong mga bawal na pagkain?hehe.
lalaki ba tyan ko?
pag sinabing clean bulk sir ayon sa pagreresearch ko ay walang fast food, walang mga matatamis gaya ng cake, ice cream anything na matamis. iwas ng konti sa fry pero di naman maiiwasan yun. at yung mga source of protein dapat alisin yung mga visible na taba puro lean lang dapat.
yes bro. its ok...
ok tol salamat!
Or dapat bang babaan ko poundage (heavy enough) kung saan kaya ko irow ng 20+?
depende sa goal mo paps, hypertrophy 10reps, strenght gain, 5reps, heavy till parang failure na ung 5 reps mo,
ikaw sa tingin mo? :duh:
clean bulk, minimize sugar intake, as much as possible ung calories mo kunin mo sa mga lean meats. ok lang kanin, pero depende padin sa katawan ng tao yan nde kse pareparehas eh,
Ayun nga, heavy db's tapos high reps. Pero pag nagheavy na ako hindi na ako makalagpas ng 10. Kaya yung mga una sets ko imbes na dati 15+ ngayon 10 lang para hindi ako sunog sa last.
Kaya lang gang 10 lang kaya ko, hehe.. hmm so kung ang 15-20 reps up ay for grip and thickness sa upper back para saan naman ang tama pag nasa 10rep range lang? Let's say yang 10 reps na yan ay talagang struggle naman na.
So lift as heavy as you can for at least 10 reps for grip strength and upper back and lat development.
Thanks sir Mighty, mabuti naman at nasa tamang landas pa din ako.
Siguro talagang freak lang tong si pareng Matt na kaya magheavy at the same time kaya irep ng 20+
Thanks sir DS.