Kung magdagdag ka ng scoop ng whey the best siya ilagay sa umaga when your body is dying to suck up nutrients.
ah okay, salamat sir, bali ang gagawin ko mamaya, is 1 scoop after workout, 1 scoop before bed time tapos kinabukasan 1 scoop sa umaga. Okay kaya yan? Bibili ako ng ON na whey bukas sa CnC.
along with protein, planuhin mo rin ang carbs at fat mo. baka maneglect mo ang dalawang ito at puro sa protein lang mafocus ang attention mo. at kelangan mag caloric surplus ka para sa bulking mo.
along with protein, planuhin mo rin ang carbs at fat mo. baka maneglect mo ang dalawang ito at puro sa protein lang mafocus ang attention mo. at kelangan mag caloric surplus ka para sa bulking mo.
opo sir, actually may list na ako ngayon hehehe, ipopost ko mamayang gabi after ng workout.
Pwede nga din daw yan paps kasi yung fat din nung PB nakakatulong din pampabagal ng digestion.
@Lloydi - kung madami ka naman pera pwede bili ka ON saka PM7 hehehe.
Sige, kabibili ko lang ng Gaspari MyoFusion Probiotics kahapon. I'm taking them after I wake up, afternoon/postWO, before magsleep.
Friday Meal:
1 Scoop Whey, 4 spoonful of Oatmeal, 1 banana, 1 glass Soymilk
2 cups of rice, 4oz Chicken viand
1 plate pansit
1 cup of rice, 4oz skinless chicken breast, 2 bananas
1 Scoop Mutant Mass *naubusan na ng whey that time
2 cups of rice, Mix of meat viand, 1 banana
1 Scoop Mutant Mass, 1 glass Soymilk
Protein estimate (g): 160 *quite low kasi walang whey
Carbs estimate (g): 420
Total Caloric intake (Kcal): ~2730
Avg. Caloric intake (Kcal): ~2200
Estimated Total Macro: 25/60/25
Target Macro: 35/60/15
Caloric Surplus (Kcal): 500
Friday Workout:
Bench Press - W.U. (70x3,90x4)
(5mins. rest after 2 warmups and after each set)
110x3 *I tried but failed so I reduced it the next
100x5
100x5
100x5
100x3 *Mali yung position ko so binalik ko na sa rack
Squat - W.U. (70x3x2)
70x5
80x5
90x5x2
110x5 *5 minutes rest before doing this last
Barbell Row - W.U.(70x3x2)
100x5x5
Guys? Bakit kaya ganoon? parang feeling ko walang challenge? Kasi yung 5 minutes parang masyadong matagal tapos natutuyuan na ako ng pawis. Am I doing something wrong?
Napapaisip tuloy ako kung pwede na lang mag isolate na lang ako ng muscle exercise everyday for 5 days.
^5mins rest is only for the last working set and you're not even lifting your own BW yet that's why parang madali pa sayo for now.
Thanks for the reply sir mighty, ito kasi sabi eh
"1) Bench Press - After maybe 1-2 warmup sets of 3 reps, you will perform 5 sets of 5 reps with approximately 90% of your top 5 weight for Pullups. Be sure to rest 5 minutes before attempting each set."
Sir mighty eh medju hindi ko na kasi kaya yung more than 100, I tried 110 pero hirap na. 145 is my BW and yung chin-up hindi ko makumpleto kahit 4 lang. Paano kaya yan? tapos yung nakalagay daw 5 minutes before each set?? Sorry confused na ako..Add lang ako sir, ganito ba talaga kakonti yung 5x5? 3 compound exercises lang siya for friday? or pwedeng i tweak or add other exercises?
Add lang ako sir, ganito ba talaga kakonti yung 5x5? 3 compound exercises lang siya for friday? or pwedeng i tweak or add other exercises?
maybe at first that may look "easy" kasi 3 lang diba. pero once you go heavy. susuko ka kasi yan palang tatlo na yan pagod na pagod ka na after at halos di mo na macomplete yung 5 set. pero still its up to you.
kung di na kaya ng increase yung sa bp, you need to deload and work your way up again. question sir, you increase 10lbs for bench per session?
Add lang ako sir, ganito ba talaga kakonti yung 5x5? 3 compound exercises lang siya for friday? or pwedeng i tweak or add other exercises?
maybe at first that may look "easy" kasi 3 lang diba. pero once you go heavy. susuko ka kasi yan palang tatlo na yan pagod na pagod ka na after at halos di mo na macomplete yung 5 set. pero still its up to you.
kung di na kaya ng increase yung sa bp, you need to deload and work your way up again. question sir, you increase 10lbs for bench per session?
pero sir tama kaya yung 5 mins. break before performing each set?
yung sa bench naman hindi ko sir inincrease kasi sabi sa friday "you will perform 5 sets of 5 reps with approximately 90% of your top 5 weight for Pullups." so straight same weight yun diba?
ahhh... dun mo nakuha yung 110? i think you need to find your top x5 rep for bench and from there get the 80-90%. Parang ganito if 100lbs ang max mo na 5 reps sa bench you can do 80x5x5 for your workset. tas increase ka lang ng 5lbs per session if my memory serves me right ganyan yun hehe.
if you have time basa mo yung starting strength book ni Mark Rippetoe para sa mas detailed na information abt 5x5 program.
ahhh... dun mo nakuha yung 110? i think you need to find your top x5 rep for bench and from there get the 80-90%. Parang ganito if 100lbs ang max mo na 5 reps sa bench you can do 80x5x5 for your workset. tas increase ka lang ng 5lbs per session if my memory serves me right ganyan yun hehe.
if you have time basa mo yung starting strength book ni Mark Rippetoe para sa mas detailed na information abt 5x5 program.
I see. Yung mali ko pala is yung top 5 ko ginamit ko na sa pagbubuhat. Nakalimutan ko iapply yung %. Thanks sir
Sorry guys di na ako naka update medjo busy kasi sa work and hindi ako mka internet sa bahay kasi sobrang bagal ng smar bro wimax. Napagtripan ko lang. Sinubukan ko yung isolation kasi feeling ko naparami yung energy ko nung monday. chest/back/legs/delts/arms/rest/rest. Eto yung mga nangyari.
1-7-13
Inclined BP - 70x10 80x8 90x8 100x6 *first time ko maka 90+ with no spot
Flat BP - 70x10 80x10 90x8 100x5
Inclined Flies - 25x10 25x10 30x8 35x8 *first time ko maka 30+
Declined BP - 70x10 80x10 90x8 90x6 *first time ko maka 80+
Crossover - 20x12 20x12 30x10 30x10
Roman Knee Lift - 25x5
1-8-13 Felt so much energy here!
Pullups - 5x1 4x4 *first time ko maka 5 although my times na sa 4x4 3/4 rep na yung last rep but not 1/2 rep
Deadlift - 120x8 140x6 160x6 180x5 200x3 *first time ko maka 140+, ang sarap ng feeling pagkatapos ko maka 200x3 at gusot gusot na yung mukha ko talaga sa kapwepwersa
Rowing - 70x8 100x8 100x7 100x6 100x6 *sakit na ng back ko kaya hanggang 100 na lang talaga
Close Grip Lateral - 70x10 90x8 100x8 110x6 *first time ko dito maka 80+
1-9-13
Squat - 70x8 120x8 120x6 120x5 120x5 *first time ko tumapak sa 120. Mula 2nd to the last medjo yumuyuko na ako. Yung back ko umaalalay na so hindi na siya effective masyado. Mgbabawas siguro ako next time ng weight kung ipagpatuloy ko pa ito next week.
Leg press - 210x8 235x8 260x8 290x8
Lying Legs extension - 30x10 40x8 40x8 40x6
Roman Knee Lift - 25x5
Crunch Machine - 25x2
Mag cacalves pa sana ako kaya lang lahat kasi naka limit sa 1 hour kaya kung lampas na sa 1 hour di ko na tinuloy.
Protein estimate (g): ~200-215*sana enough na
Carbs estimate (g): ~430-450
Estimated Total Macro: 25/55/20
I really think sa mga kinain ko ito. SOBRANG laki talaga ng naitulong ng post workout meal. Salamat sa mga nabasa ko dito. Sana matagal ko ng iniintake yun. I think dahil na rin sa dagdag protein in take ko at dinagdagan ko yung carbs ko so napuno ako ng energy.
Okay lang ba guys ituloy ko itong 5days isolation? o stick to 5x5 SL ulit next week?
Unti unti na gumaganda diet mo, at naka myofusion kapa yaman! Hehe.
Maybe you what you meant ay split routine. Kasi hindi isolation yan, like Bench press ginagamit natin ang chest + triceps, so we are recruiting not just one muslce.
Nasayo naman yan kung itutuloy mo split routine or 5x5.
Basta ang mahalaga tama ang execution, full ROM, kumpleto ang compounds at yun ang main lift etc.
Kung itutuloy mo yang split I suggest wag mo pagsunudin ang Back tapos Legs.
Maybe you what you meant ay split routine. Kasi hindi isolation yan, like Bench press ginagamit natin ang chest + triceps, so we are recruiting not just one muslce.
Nasayo naman yan kung itutuloy mo split routine or 5x5.
Basta ang mahalaga tama ang execution, full ROM, kumpleto ang compounds at yun ang main lift etc.
Kung itutuloy mo yang split I suggest wag mo pagsunudin ang Back tapos Legs.
ay oo nga pala hindi siya isolation, split pala.. sorryyy.. Yes na fufull range of motion ko siya di tulad ng dati. Sige sir, gagawin ko na lang Chest/Back/Shoulders/Legs/Arms. Oobserbahan ko pa kung tumaas yung timbang ko kasi every few days tumataas siya, icoconfirm ko pa mamaya. Sana maraming muscle mass. Yung BodyFat ko hindi ko alam eh
1-10-13 Delts & Upper Traps
Military Press(Including Bar weight) - WarmUp75x8,85x8,85x7,85x6,85x5
Dumbbell Press - 30x10,35x10,40x8,50x8
Machine Press - 25x10,30x8,35x6,35x7
Dumbbell Press - 30xfailure
*Hindi ko na alam kung ano idadagdag ko dito, may suggestions ba kayo?
Barbell Shrugs - 70x12x5
Shrug Machine - 85x12x2
:yahoo: tumaas yung buhat ko sa mga press by 10 lbs.
Kapag hindi tumaas yung timbang ko dito ng considerable amount, palagay ko na ooverworkout ako, so babalik ulit ako sa 5x5 StrongLift and uulitin ko lahat2.
Next month siguro babalik na ako sa Brown Rice. Parang kelangan ko pa ng more protein. Sinasanay ko pa kasi yung tiyan ko sa maramihang kanin. Dati kasi hindi na lumalampas ng 4 cups of rice yung kain ko araw araw.
Gumawa kami kagabi ng cupcake na made with 2 whole eggs and 2 egg whites and some ingredients (flour,bakingPowder,etc.) mixed with 3 scoops of myofusion. Ayun parang siopao na matigas hahaha. Ipopost ko yung picture dito kung makuhanan ko.
Kung ipagpapatuloy mo yang ganyang macros I really believe lalaki ka.
Very hesitant talaga ako sa Myo although gusto ko talaga subukan dahil masarap nga daw.
But looking at the profile and the number of servings napapa atras ako.
make your workout more intense focus and sanayin mo katawan mo to train heavy from time to time or everytime, wala ako nakikita sa nutrition mo problema kasi mukhang alam mo naman kung ano kinakain mo.
Kung ipagpapatuloy mo yang ganyang macros I really believe lalaki ka.
Very hesitant talaga ako sa Myo although gusto ko talaga subukan dahil masarap nga daw.
But looking at the profile and the number of servings napapa atras ako.
Sabi daw nila sir, mas mabilis ang absorption ng katawan sa myofusion kaysa sa whey protein. Vanilla sir yung binili ko, masarap siya ihalo sa mga drinks lalo na sa mga gatas tapos lagyan pa ng mango! PERFECTO! :P Parang normal lang na vanilla siya kung ihalo sa water. Prang tunaw na vanilla ice cream ng mga fastfood hehe.
make your workout more intense focus and sanayin mo katawan mo to train heavy from time to time or everytime, wala ako nakikita sa nutrition mo problema kasi mukhang alam mo naman kung ano kinakain mo.
opo sir super dagdag talaga ako weight with no spot. Dati kasi umaasa ako sa spot tapos ang mali pa nun ay sila na yung nagbubuhat kasi kulang na ako sa lakas. Salamat sa advice.
Hindi ako nakapagbuhat nung friday kasi sobrang lakas ng ulan so inusog ko na lang sa saturday.
1-12-13 Arms
Triceps: units in lbs. 2mins. break b/n sets
Dips - WarmUp:BWx5,BWx7,BWx6,BWx5,BWx5 *First time ko mag dips hehe
Seated Dips - BW+30x10, BW+50x10, BW+60x8, BW+70x6 *first time ko maglagay ng 20lbs+
Dumbbell One Arm - 20x10x4
ang biniili kong whey is yung pinakamura (price vs number of servings ratio) sa mga shops dito. halos lahat naman siguro tayo dito ang center ng gastos sa nutrition is nasa protein part. hehehehe
Sino nagsabi?Paki sabi alamin nila ang difference ng pure whey protein sa multiple source protein such as myofusion.
Pinakamabilis maabsorb ng katawan ang Whey.
Ang Myofusion may Whey din, at may soy, milk, egg protein at may brown rice protein pa yata if I'm not mistaken.
Combination ng fast to slow digesting protein.
Sino nagsabi?Paki sabi alamin nila ang difference ng pure whey protein sa multiple source protein such as myofusion.
Pinakamabilis maabsorb ng katawan ang Whey.
Ang Myofusion may Whey din, at may soy, milk, egg protein at may brown rice protein pa yata if I'm not mistaken.
Combination ng fast to slow digesting protein.
Ganun ba sir? Uhm yung kasamahan ko sa gym hehe. So mas maganda kung may extra whey pa ulit ako?
sir dalts walang protein shake sa gym eh. Kaya myofusion na rin iniinom ko tapos konting carbs na meal. May masusuggest ba kayong protein shake? hehe sana hindi mahal.
Comments
Sige sir thanks, hanap ako sa saturday, nag stock kasi ako ng mga soymilk eh hehehe
@Lloydi - kung madami ka naman pera pwede bili ka ON saka PM7 hehehe.
Sige, kabibili ko lang ng Gaspari MyoFusion Probiotics kahapon. I'm taking them after I wake up, afternoon/postWO, before magsleep.
Friday Meal:
1 Scoop Whey, 4 spoonful of Oatmeal, 1 banana, 1 glass Soymilk
2 cups of rice, 4oz Chicken viand
1 plate pansit
1 cup of rice, 4oz skinless chicken breast, 2 bananas
1 Scoop Mutant Mass *naubusan na ng whey that time
2 cups of rice, Mix of meat viand, 1 banana
1 Scoop Mutant Mass, 1 glass Soymilk
Protein estimate (g): 160 *quite low kasi walang whey
Carbs estimate (g): 420
Total Caloric intake (Kcal): ~2730
Avg. Caloric intake (Kcal): ~2200
Estimated Total Macro: 25/60/25
Target Macro: 35/60/15
Caloric Surplus (Kcal): 500
Friday Workout:
Bench Press - W.U. (70x3,90x4)
(5mins. rest after 2 warmups and after each set)
110x3 *I tried but failed so I reduced it the next
100x5
100x5
100x5
100x3 *Mali yung position ko so binalik ko na sa rack
Squat - W.U. (70x3x2)
70x5
80x5
90x5x2
110x5 *5 minutes rest before doing this last
Barbell Row - W.U.(70x3x2)
100x5x5
Guys? Bakit kaya ganoon? parang feeling ko walang challenge? Kasi yung 5 minutes parang masyadong matagal tapos natutuyuan na ako ng pawis. Am I doing something wrong?
Napapaisip tuloy ako kung pwede na lang mag isolate na lang ako ng muscle exercise everyday for 5 days.
Thanks for the reply sir mighty, ito kasi sabi eh
"1) Bench Press - After maybe 1-2 warmup sets of 3 reps, you will perform 5 sets of 5 reps with approximately 90% of your top 5 weight for Pullups. Be sure to rest 5 minutes before attempting each set."
Sir mighty eh medju hindi ko na kasi kaya yung more than 100, I tried 110 pero hirap na. 145 is my BW and yung chin-up hindi ko makumpleto kahit 4 lang. Paano kaya yan? tapos yung nakalagay daw 5 minutes before each set?? Sorry confused na ako..Add lang ako sir, ganito ba talaga kakonti yung 5x5? 3 compound exercises lang siya for friday? or pwedeng i tweak or add other exercises?
maybe at first that may look "easy" kasi 3 lang diba. pero once you go heavy. susuko ka kasi yan palang tatlo na yan pagod na pagod ka na after at halos di mo na macomplete yung 5 set. pero still its up to you.
kung di na kaya ng increase yung sa bp, you need to deload and work your way up again. question sir, you increase 10lbs for bench per session?
pero sir tama kaya yung 5 mins. break before performing each set?
yung sa bench naman hindi ko sir inincrease kasi sabi sa friday "you will perform 5 sets of 5 reps with approximately 90% of your top 5 weight for Pullups." so straight same weight yun diba?
I see sir, pero 90% of top 5 ko siya, so every after set 1 min. lang yung break?
if you have time basa mo yung starting strength book ni Mark Rippetoe para sa mas detailed na information abt 5x5 program.
I see. Yung mali ko pala is yung top 5 ko ginamit ko na sa pagbubuhat. Nakalimutan ko iapply yung %. Thanks sir
Mag cacalves pa sana ako kaya lang lahat kasi naka limit sa 1 hour kaya kung lampas na sa 1 hour di ko na tinuloy.
Usual diet:
6:30 - 5 spoon oatmeal with soya and myofusion, 2 whole eggs fried in OliveOil, Banana, Centrum, Yakult
10:30 - 2 rice chicken breast 4oz
2:30 - 1 plate spag/pansit
6:00(pre) - 1 1/2 rice, assorted meat, banana
8:00(post) - myofusion, banana, 2 egg white
9:00 - 2 rice, assorted meat, 2 egg white
10:30 - 2 slice wheat bread peanut butter full, myofusion, banana
Protein estimate (g): ~200-215*sana enough na
Carbs estimate (g): ~430-450
Estimated Total Macro: 25/55/20
I really think sa mga kinain ko ito. SOBRANG laki talaga ng naitulong ng post workout meal. Salamat sa mga nabasa ko dito. Sana matagal ko ng iniintake yun. I think dahil na rin sa dagdag protein in take ko at dinagdagan ko yung carbs ko so napuno ako ng energy.
Okay lang ba guys ituloy ko itong 5days isolation? o stick to 5x5 SL ulit next week?
Maybe you what you meant ay split routine. Kasi hindi isolation yan, like Bench press ginagamit natin ang chest + triceps, so we are recruiting not just one muslce.
Nasayo naman yan kung itutuloy mo split routine or 5x5.
Basta ang mahalaga tama ang execution, full ROM, kumpleto ang compounds at yun ang main lift etc.
Kung itutuloy mo yang split I suggest wag mo pagsunudin ang Back tapos Legs.
1-10-13 Delts & Upper Traps
Military Press(Including Bar weight) - WarmUp75x8,85x8,85x7,85x6,85x5
Dumbbell Press - 30x10,35x10,40x8,50x8
Machine Press - 25x10,30x8,35x6,35x7
Dumbbell Press - 30xfailure
*Hindi ko na alam kung ano idadagdag ko dito, may suggestions ba kayo?
Barbell Shrugs - 70x12x5
Shrug Machine - 85x12x2
:yahoo: tumaas yung buhat ko sa mga press by 10 lbs.
Kapag hindi tumaas yung timbang ko dito ng considerable amount, palagay ko na ooverworkout ako, so babalik ulit ako sa 5x5 StrongLift and uulitin ko lahat2.
Butas bulsa ko sir, palagay ko hindi aabot ng 1 month yung Myofusion T_T Pero parang sulit naman hehe.
Diet:
6:30 - 5 spoon oatmeal with soya and myofusion, 2 whole eggs fried in OliveOil, Banana, Centrum, Yakult
10:30 - 2 rice chicken breast 4oz
2:30 - 1 plate carbonara
6:00(pre) - 1 1/2 rice, assorted meat,2 whole eggs fried in OliveOil, banana
8:00(post) - myofusion, banana, 2 egg white, 2 handful of nilagang nuts
9:00 - 2 rice, assorted meat, 2 egg white
10:30 - 2 slice wheat bread peanut butter full, myofusion, banana
Protein: 220+g
Carbs: 450+g
Estimated macro: 25/50/25
Next month siguro babalik na ako sa Brown Rice. Parang kelangan ko pa ng more protein. Sinasanay ko pa kasi yung tiyan ko sa maramihang kanin. Dati kasi hindi na lumalampas ng 4 cups of rice yung kain ko araw araw.
Gumawa kami kagabi ng cupcake na made with 2 whole eggs and 2 egg whites and some ingredients (flour,bakingPowder,etc.) mixed with 3 scoops of myofusion. Ayun parang siopao na matigas hahaha. Ipopost ko yung picture dito kung makuhanan ko.
Very hesitant talaga ako sa Myo although gusto ko talaga subukan dahil masarap nga daw.
But looking at the profile and the number of servings napapa atras ako.
Salamat sir
oo sir tumataas na timbang ko. Thanks
opo sir super dagdag talaga ako weight with no spot. Dati kasi umaasa ako sa spot tapos ang mali pa nun ay sila na yung nagbubuhat kasi kulang na ako sa lakas. Salamat sa advice.
Hindi ako nakapagbuhat nung friday kasi sobrang lakas ng ulan so inusog ko na lang sa saturday.
1-12-13 Arms
Triceps: units in lbs. 2mins. break b/n sets
Dips - WarmUp:BWx5,BWx7,BWx6,BWx5,BWx5 *First time ko mag dips hehe
Seated Dips - BW+30x10, BW+50x10, BW+60x8, BW+70x6 *first time ko maglagay ng 20lbs+
Dumbbell One Arm - 20x10x4
Biceps: 1min. break b/n sets
Standing Barbell Curls - WarmUp:30x10,40x8,40x7,40x6,20x30
Alternating Dumbbell Curls - 20x10x4,10x40
Abdominals:
Reverse Crunches - 25x3
Hanging Leg Raises - WarmUp:BWx5, BWx8x4
Usual Diet:
Protein: 220+g
Carbs: 450+g
Usual macro: 25/50/25
Regarding with my weight, I climbed up from 145lbs to 151lbs in two weeks time. Hopefully some of them are muscle mass.
Mamaya chest naman ulit. Going heavy ulit sa weights.
ang biniili kong whey is yung pinakamura (price vs number of servings ratio) sa mga shops dito. halos lahat naman siguro tayo dito ang center ng gastos sa nutrition is nasa protein part. hehehehe
Pinakamabilis maabsorb ng katawan ang Whey.
Ang Myofusion may Whey din, at may soy, milk, egg protein at may brown rice protein pa yata if I'm not mistaken.
Combination ng fast to slow digesting protein.
whey + milk + oats = slow digestion. keep in mind.
sir dalts walang protein shake sa gym eh. Kaya myofusion na rin iniinom ko tapos konting carbs na meal. May masusuggest ba kayong protein shake? hehe sana hindi mahal.
Noted