Rule of thumb ko sa pag takbo dati eh iwas iwas ako sa takbo if kinabukasan leg day ako ( same as with abs exercise), since ayokong mag suffer squat ko kung fatigued legs/core ko.
Uunahin ko nalang leg day ko para di magsufffer. So my plan for cutting is a 500 calorie deficit so 2500 cals nalang per day. I'll maintain my 1 g protein/ lb. Tapos ung 2 days of HIIT. Is that okay na? Gusto ko nang magstart by next week hehe.
paano set up mo ng macros? and what does your meals look like.
Here's my current meal plan:
meals 1-4
-ulam: meat w/ veggies (protein sources: chicken, pork, beef, eggs, etc)
-1 cup of rice
-milk
*sometimes I eat 2 slices of wheat bread or pasta instead of the 1 cup of rice
I make sure talaga na I get at least 160 g protein per day and 3000 cals. Protein based talaga siya. The rest is carbs.
sa tingin ko brod, ituloy mo lang ang bulking mo pero as much as possible, make it a little bit cleaner kasi kung itutuloy mo yang not so clean bking mo, lalaki ka talaga, aabot kapa ng 200lbs kaso asahan mong mas lalalamang ung fats kesa sa muscle mass. So kung ngayon 50 /50 na clean at dirty ka, pwede mo sigurong gawen 10-20 dirty and 70-80 clean para di ka masyado mahirapan. then yung training mo lift heavy as you can since bulking ka naman basta dont sacrifice yung porma ng katawan habang ginagawa ung specific routine. tska wag ka mag madali, newbie ka palang kaya tyak mas madami kapa matutunan sa katawan mo
Gusto ko ituloy ang bulking pero I want to lose my big tummy. How can I do that?
kaya mo yan paliiitin kaso it will take time, give yourself atleast 1 year. At hindi pa washboard abs yun ha, few inches lang siguro pero ok na yun kesa bundat diba hehehe
Try to lift heavier pa. I feel na magaan pa yan for you at 170lbs, maniwala ka sakin haha. May client akong 130ish pounds 175lbs x 5 na DL nya kanina, not bad for a beginner na 5 weeks pa lang nagbubuhat.
sa tingin ko brod, ituloy mo lang ang bulking mo pero as much as possible, make it a little bit cleaner kasi kung itutuloy mo yang not so clean bking mo, lalaki ka talaga, aabot kapa ng 200lbs kaso asahan mong mas lalalamang ung fats kesa sa muscle mass. So kung ngayon 50 /50 na clean at dirty ka, pwede mo sigurong gawen 10-20 dirty and 70-80 clean para di ka masyado mahirapan. then yung training mo lift heavy as you can since bulking ka naman basta dont sacrifice yung porma ng katawan habang ginagawa ung specific routine. tska wag ka mag madali, newbie ka palang kaya tyak mas madami kapa matutunan sa katawan mo
Gusto ko ituloy ang bulking pero I want to lose my big tummy. How can I do that?
kaya mo yan paliiitin kaso it will take time, give yourself atleast 1 year. At hindi pa washboard abs yun ha, few inches lang siguro pero ok na yun kesa bundat diba hehehe
Try to lift heavier pa. I feel na magaan pa yan for you at 170lbs, maniwala ka sakin haha. May client akong 130ish pounds 175lbs x 5 na DL nya kanina, not bad for a beginner na 5 weeks pa lang nagbubuhat.
goodluck bro cheers
Last ko ginagawa yung DL and pagod na ako lol. Do you think I should make a separate day for legs talaga like SQUATS and DL lang? Di ko na siya imimix with shoulders?
Squat, DL, bench & overhead presses ang foundation exercises mo dapat. Im not saying that you focus on them so much that you neglect other exercises. Squats today, Overhead presses bukas then DL naman sa isang araw para all out ang lakas mo sa kanila kasi yan ang magpapalaki sayo. pag pinagsamsama mo sa isang araw yung mga yan, malamang 50% effort and attention ang mabibigay mo sa mga exercises na yan.
Comments
Here's my current meal plan:
meals 1-4
-ulam: meat w/ veggies (protein sources: chicken, pork, beef, eggs, etc)
-1 cup of rice
-milk
*sometimes I eat 2 slices of wheat bread or pasta instead of the 1 cup of rice
I make sure talaga na I get at least 160 g protein per day and 3000 cals. Protein based talaga siya. The rest is carbs.
kaya mo yan paliiitin kaso it will take time, give yourself atleast 1 year. At hindi pa washboard abs yun ha, few inches lang siguro pero ok na yun kesa bundat diba hehehe
Try to lift heavier pa. I feel na magaan pa yan for you at 170lbs, maniwala ka sakin haha. May client akong 130ish pounds 175lbs x 5 na DL nya kanina, not bad for a beginner na 5 weeks pa lang nagbubuhat.
goodluck bro cheers
Last ko ginagawa yung DL and pagod na ako lol. Do you think I should make a separate day for legs talaga like SQUATS and DL lang? Di ko na siya imimix with shoulders?