minsan i end up workingout katulad ng sinabi ni @aloy. once to twice a week workout.
Trying to fit everything sa work sked. sa monday (month of December) graveyard shift nako bad3p. T_T.
ung source. sinabi ko lng common source of macro. yan kasi mga mura na soure of macros ko.well mahirap lng si parekoy. must fit sa sked lahat at sa budget.@vinch.. Ngyn plng ako magstart ng bulk. naka first week plng. ngyn 3k kcal nmn irun ko. nung last time nung nde pa ako ng bbulk. iifym lng ko trying to maintain pinundar kong maliit na maskels.. hirap ifit din pagbc din sa work. hehe.. balak ko til feb ako mag bulk. pero kung mukhang nde nmn maxado tumaba ituloy ko ung bulk ko at magmini mini cut sa gitna ng bulk process. then mag total cut ko pag medyo tingin kong pwede na at may maskels na nadagdag.
Can you post here your lifting stats in the dead lift (sumo or conventional), squat (back or front), bench press, and military press ? What is your 1RM in those lifts ?
Videos of your actual training would be greatly appreciated, too
Thank you, bro
Yow, as what yates said. focus more ako sa bodybuilding. more of hypertrophy than strength. But sometimes i do power din. if i have full time gawin kong half strength and half bodybuilding training ko pero heres my stat. I do conventional, dont know my 1 RM but 305lb by 5 rep. squat back is 200lb x 3-5 rep, military press 100lb for 8-10 rep, BP 180lb 8 rep, with spotter pra nde takot 200 4 rep.. strength are weak as of now kasi focus on Bbuilding, dont really have time to do strength and bb at the same time. so slowly getting strength done, pero next year im planning to focus on strength nmn.
Bro pano ang typical training mo and meal plan? curious lang detailed sana
Yow yates, ngyn lng nakareply, sa office lng kasi ako may net.. haha
Ngyn i have an excel file with me na gnwa ko as my guide. Im dirty bulking so im not that strict after i meet my macro.
So below is my excel. My Budgeted macro list. input m ung kcal m at lalabas na ung breakdown. tpos ilang pieces tinake mo input mo. then after nun it will auto compute remaining kcal.
tapos theres the list of food where i get mostly my macro, budgeted yan at madali makita sa tabi. Serious mass is a good investment, can tunas,oats and peanut butter.
whole meal mostly i get in Inasal ung petcho. pagnagutom kaw milo and oats is a good mix. sarap un. if wala sa list ung tinake m just input extra kcal dun sa lower right.
Aside form chicken inasal, pwede din chickboy. madalas n makita is chicken kaya nasa list n xa.
If you have no choice but to eat in fastfood i have this.
KFC kcal food calc- khit ppano chicken pren. pwede ng alternative. hehe http://www.kfc.com/nutrition/
Meal timig is irrelevant, so sometimes i eat 6 times a day, sometimes 4 or 3 as long as you meet macro within the day.If i have full time at makapag train everyday. this is my program.
Training each body part 2x a week. Khit 2x a week, large muscle have 48 hours(2 days) of recovery sa isang buong week.
for example chest, after day 1 sa day 4 mo na ulit ttrain. so recovery xa when you do pull days and leg days.
Now im doing this since like what i have mentioned before work sked ang problem. i can only work 3 times a week so
I try to work body part 2x a week pren focus on bbuilding. inayos ko to for my work sked so pang sakin to dude.. hehe
Work a and work b shift every week or 2 weeks. upper body - big part 3 exercise, arms 1 exercise 5 set. lower body,
training almost the same pren since it has its own day nmn. saka iniimprove ko legs ko. hina ko kasi sa squat.. hehe.
on rest day i do mobility or sometimes bodyweight exercises and arms. pag may time lng at bgo matulog.
Work A
Day1 - Upper Body
Day2 - Rest
Day3 - Rest
Day4 - Upper Body
Day5 - Rest
Day6 - Lower Body
Day7 - Rest
Work B
Day1 - Upper Body
Day2 - Rest
Day3 - Rest
Day4 - Lower Body
Day5 - Rest
Day6 - Rest
Day7 - Lower Body
^ Yup. nde m b nbasa.. i need to work on my squat.. kasi mahina ako dun.. toinks.. haaysabi ko na un ung mapapansin.. Weak n nga sa squat nakutsya pa.. hehe
^Legs tlga pinaka ayaw kong day dati.. Brutal tlga every set ng squat.. haha.. pero sinu ba may gusto ng chicken legs kaya ayun khit hirap legs legs pden hanggang nagustuhan na.. ngyn pinapalakas ko pren squat ko. Haay..
pinka mhirap sa legs ay pag ng DOMS na. hirap umupo sa toilet.. haha
Di ko naman cocommentan yon ayos lang yung ratio, anyway yung kfc calculator saka mcdo di yan accurate iba size ng manok dito at sa states, pati burger, fries etc sa mcdo at kfc kung susukatin mo in grams ang food dito saka sa states example 200g ang size nila don 100g lang dito lol.
^ minsan lng nmn if wlang choice..pero franchise cla. supposed to be pareho food nila sa lahat ng country process and imported ayun for my understanding. it might not be that accurate kasi its a processed food. pero ung link is a great way nlng as reference if you dont have any place to eat.
JonYatez is pertaining to the difference of the serving size from stateside fastfood chains and here in the Philippines. Not the composition of the happy meals or where it came from. BTW, hindi na-rerecognize ng katawan natin kung burger yung burger o ice cream yung ice cream.
Set aside nyo na yung ingredients at serving size. Observe nyo na lang yung food mismo. Try nyo bumili ng double cheeseburger sa mcdo ng rush hour versus sa mga patay na oras. Mas greasy at hindi na drain yung oil pag peak hours.
That would mean extra order of fat for you! Wala sa website yan
BTW, hindi na-rerecognize ng katawan natin kung burger yung burger o ice cream yung ice cream. Yup agree ako dito.. when i see food. tingin ko na kagad dito protein carb fat sodium fiber at kung anu man haha..@vinch.. minsan sa carinderia nlng ako kumain.. mas sigurado pa.. hehe.. ngyn nde pako strict sa fat intake.
mga sir ang lulupit naman ng mga discussion nyo may mga computation pa na ang hirap maka relate.
hindi ko mainindihan mga pinag uusapan nyo hehe dami pa talaga dapat malaman sa bodybuilding parang highschool ulet need more research
pero isa lang talaga naintindihan ko po is lahat halos ng mga bodybuilders meron mga different way or style na swak sa katawan nila or kung saan hiyang ang body para ma gain ang desired body fitness. tama po ba yun?
Mali ata napostan mo pero anyways answer ko nren. Most important is Nutrition. dpt alam mo ung maintenace calorie mo if gusto mo maggain ng mass or magpapayat search mo about (MACRO Calc or macronutrients). In training may tntwag na hypertrophies where your muscles react. 1-5 rep range mostly power and strength and 12- 20 rep range is pure muscle gain and slow gain in strength. 8-12 rep range ang tntwag na bodybuilding rep range. dito kasi ngmemeet both strength and muscle gains. most heavylifting is done sa mga compound movements like bench, deads, squat & OHP. ung light to moderate mostly sa isolation movements like bicep & tricep. search (myofibrillar hypertrophy and sarcoplasmic hypertrophy). tapos depends sayo what do prefer in training.
Kahit may ganitong guidelines you should try it sa self mo. some people body react fast on 10 rep. some need higher and some need lower rep range. Your experience will help you determine kung nu para sayo. Basta mag progress ka lng.
Comments
Trying to fit everything sa work sked. sa monday (month of December) graveyard shift nako bad3p. T_T.
ung source. sinabi ko lng common source of macro. yan kasi mga mura na soure of macros ko.well mahirap lng si parekoy. must fit sa sked lahat at sa budget.@vinch.. Ngyn plng ako magstart ng bulk. naka first week plng. ngyn 3k kcal nmn irun ko. nung last time nung nde pa ako ng bbulk. iifym lng ko trying to maintain pinundar kong maliit na maskels.. hirap ifit din pagbc din sa work. hehe.. balak ko til feb ako mag bulk. pero kung mukhang nde nmn maxado tumaba ituloy ko ung bulk ko at magmini mini cut sa gitna ng bulk process. then mag total cut ko pag medyo tingin kong pwede na at may maskels na nadagdag.
Yow yates, ngyn lng nakareply, sa office lng kasi ako may net.. haha
Ngyn i have an excel file with me na gnwa ko as my guide. Im dirty bulking so im not that strict after i meet my macro.
So below is my excel. My Budgeted macro list. input m ung kcal m at lalabas na ung breakdown. tpos ilang pieces tinake mo input mo. then after nun it will auto compute remaining kcal.
tapos theres the list of food where i get mostly my macro, budgeted yan at madali makita sa tabi. Serious mass is a good investment, can tunas,oats and peanut butter.
whole meal mostly i get in Inasal ung petcho. pagnagutom kaw milo and oats is a good mix. sarap un. if wala sa list ung tinake m just input extra kcal dun sa lower right.
Aside form chicken inasal, pwede din chickboy. madalas n makita is chicken kaya nasa list n xa.
If you have no choice but to eat in fastfood i have this.
KFC kcal food calc- khit ppano chicken pren. pwede ng alternative. hehe
http://www.kfc.com/nutrition/
Mcdo kcal food calc - Ok, like ive said pag no choice kna, but still you can keep track of your macro.
http://nutrition.mcdonalds.com/getnutrition/nutritionfacts.pdf
Meal timig is irrelevant, so sometimes i eat 6 times a day, sometimes 4 or 3 as long as you meet macro within the day.If i have full time at makapag train everyday. this is my program.
Training each body part 2x a week. Khit 2x a week, large muscle have 48 hours(2 days) of recovery sa isang buong week.
for example chest, after day 1 sa day 4 mo na ulit ttrain. so recovery xa when you do pull days and leg days.
P/P/L
day1 - push (power days) - chest, delts, tri , abs (compund movement focus)
day2 - pull (Power days) - back, rear delts , bi , traps (compund movement focus)
day3 - legs (Power days) - quads , hams , calves, obliques (compund movement focus)
day4 - push (hypertrophy) - repeat above (isolation exercise focus)
day5 - pull (hypertrophy) - repeat above,(isolation exercise focus + forearm)
day6 - legs (hypertrophy) - repeat above (isolation exercise focus + calvs)
day7 - rest ( mobility and flexibility work)
Now im doing this since like what i have mentioned before work sked ang problem. i can only work 3 times a week so
I try to work body part 2x a week pren focus on bbuilding. inayos ko to for my work sked so pang sakin to dude.. hehe
Work a and work b shift every week or 2 weeks. upper body - big part 3 exercise, arms 1 exercise 5 set. lower body,
training almost the same pren since it has its own day nmn. saka iniimprove ko legs ko. hina ko kasi sa squat.. hehe.
on rest day i do mobility or sometimes bodyweight exercises and arms. pag may time lng at bgo matulog.
Work A
Day1 - Upper Body
Day2 - Rest
Day3 - Rest
Day4 - Upper Body
Day5 - Rest
Day6 - Lower Body
Day7 - Rest
Work B
Day1 - Upper Body
Day2 - Rest
Day3 - Rest
Day4 - Lower Body
Day5 - Rest
Day6 - Rest
Day7 - Lower Body
:P
pinka mhirap sa legs ay pag ng DOMS na. hirap umupo sa toilet.. haha
That would mean extra order of fat for you! Wala sa website yan
*lutong pinoy brah
BTW, hindi na-rerecognize ng katawan natin kung burger yung burger o ice cream yung ice cream. Yup agree ako dito.. when i see food. tingin ko na kagad dito protein carb fat sodium fiber at kung anu man haha..@vinch.. minsan sa carinderia nlng ako kumain.. mas sigurado pa.. hehe.. ngyn nde pako strict sa fat intake.
hindi ko mainindihan mga pinag uusapan nyo hehe dami pa talaga dapat malaman sa bodybuilding parang highschool ulet need more research
pero isa lang talaga naintindihan ko po is lahat halos ng mga bodybuilders meron mga different way or style na swak sa katawan nila or kung saan hiyang ang body para ma gain ang desired body fitness. tama po ba yun?
Kahit may ganitong guidelines you should try it sa self mo. some people body react fast on 10 rep. some need higher and some need lower rep range. Your experience will help you determine kung nu para sayo. Basta mag progress ka lng.