Skinny kid diary
jcinme
Posts: 30
Hi mga Sir, 4 montha ago i started going to gym, i want to change the way I look since I've been skinny since college, also people said na malaki daw ulo ko kesa sa katawan ko.
Patulong naman mga sir on how to gain muscle mass, sa 4 months kong mag bubuhat, may mga changes naman pero minimal lang, also i've tried using Whey protein pero parang walang effect(not sure why) i've noticed din na bumababa tung timbang ko lately. Patulong din sir yung program ko, though 3x a week lang talaga ako avail mag buhat. Im planning to buy whey protein again, sana tumalab na:) Thanks!!
Patulong naman mga sir on how to gain muscle mass, sa 4 months kong mag bubuhat, may mga changes naman pero minimal lang, also i've tried using Whey protein pero parang walang effect(not sure why) i've noticed din na bumababa tung timbang ko lately. Patulong din sir yung program ko, though 3x a week lang talaga ako avail mag buhat. Im planning to buy whey protein again, sana tumalab na:) Thanks!!
Comments
Bro Welcome, 3x a week can develop you. Just make sure intense yung 3 day split mo, meaning you are pushing all you got, yung tipong last rep mo ay magsusuper saiyan ka na hehe. Ok din ang split na (push-pull-shoulder and legs), sa current mo kasi parang nawala yung back. I recommend you to work around muscle building rep range bro 4-6 for major muscles and 6-8 for others that hard to perform on low rep range (ei, curls and shoulder iso exercises). Have enough rest in between din bro para magive mo ang best mo sa lahat ng sets.
Food bro, kailangan talaga tracked mo, I can help you with that. PM me your current diet or atleast yung mga available food around you. We are all getting there brah! Approximately sa weight and height mo, you should be eating 2300-2500 Cals, around 10-15% Caloric surplus yun bro, considering you workout 3x a week and do cardio on weekends.
Salamat bro! Usually ganito yung food ko:
Breakfast: 1 cup of oatmeal plus serving of fruit
Lunch: 1 chicken breast, 1/2 or 1 cup of rice
snack: whole wheat bread and pb
dinner: anything available sa canteen plus 1cup of brown rice
Ayos bro! salamat! pwede bang pa suggest naman ng work out program? eto current stats ko eh;
Inclined db press: 35lbs
bench press: 40lbs
squat: 105 lbs
di ko na matandaan yung iba eh. :P
Thanks bro @Bane! gawin ko nga to, hindi ako nakapag buhat ngayon, hirap paiba iba ng schedule sa office, mag start ako bukas to friday.
http://pinoybodybuilding.com/Thread-BADASS-in-the-MAKING
http://pinoybodybuilding.com/Thread-Big-Belly-Journal
http://pinoybodybuilding.com/Thread-Gymshark-Aesthetics-Crew-Wannabe
para mag karuon ka ng idea ano ginawa nila para kumapal in terms of training
bro tuloy tuloy mo lang muna ang buhat mo at dagdagan mo kain mo... sayo na nanggaling nag-take ka ng whey pero parang wala lang kasi yung pundasyon ng diet mo dapat sa pagkain talaga galing at dapat din kaing mamaw... ako anim na buwan na nung huling inom ko ng whey(wala na kasi ako pera hahaha) pero kahit papaano lumalakas parin ako.
At 3x a week lang din halos ang buhat ko, nagiging apat lang pag may holiday o absent sa work kaya hindi imposible bro basta desidido ka at alam mo ginagawa mo... Goodluck satin!!!
Thanks boss @dimzon03 Actually ako nag luluto ng food ko, kaso nalaman ko nga kulang pa din yung kinakain ko, mahina lang kasi talaga ako kumain eh.
will never know bro. youll find out in a month.m kung wala kahit minimal changes, edi turn it up a notch ulit, lakasan mo ulit kumain bahagya. ganun tlga ung process paps. trial and error. walang perfect, pero merong para sayo tlga
if its not challenging enough mag dag dag ka. youll feel naman kung challenging o hinde.
Pansin ko kasi ang hina ko sa BP, currenlty 20lbs na plates pa lang kaya ko buhatin on both sides. (sorry di ko alam mag compute ng tamang weights :P ) pero sa DP 35LBs na kaya ko on both hands. May exercise ba para mag aide on how to strengthen/improve mg BP?
yes. ikaw lang makaka Gauge ng strength mo bro. in time, lalakas ka din. wag ka mag madali. do it more often. concentrte on the muscles not on the lifts. pu your mind on the performance of the excercise minding the contractions. then if its not challengeing anymore dagdag ka kahit 10 lbs. then try it again... ganun lang pro. chagaan dito sa body building, matira machaga. haha
Ah isee! Thanks Bro! Siguro dadalasan ko din pag BP ko para ams ma improve pa.
gaw9n mo lahat. galingan mo sa lahat. galingan mo sa squats, DL's, Rows lalakas ka sa bench press maniwala ka sakin. just dont over do it na masasacrifice ung ibang parts. twice a week kung un tlga gusto mo palakasin ok na un cguro basta gawin mo lahat! hehe
Standard Oly bar (Olympic Bar), yung ganito:
Is 45 Lbs (20 Kgs)
Ahh thanks bro @Jomski, siguro standard din naman yung nasa GG BGC,
Most def bro.
pano mo ioohp ung db? military press kakalabasan nun. wag mo nalabng twagin na ohp
@Bane ahh namali lang ako. Yung Maliit na barbell pala. parang ganito.