I remember now how my brachialis pain started =(, it started with my preacher curl this month kaso very minimal ang pain at hindi ko pinansin:duh::banghead: it worsened akala ko okay lang kaya tuloy ang ensayo tapos buhat:banghead:. How long should i rest kasi im aching to lift na sa baba.=( i dont want to worsen my condition kaya off muna sa lahat ng buhat at ensayo except sa leg works :lol
5'7 po ako at 140 pounds 3 mos gym player, ginagawa kong routine day 1 chest.. flat dumbell press then flat barbell press then fly... non stop po yan,, then incline dumbell press then incline barbell press then cable cross over, tama po ba ang ginagawa ko?????
@officeboy: ok ang SS, halos lahat naman ng program ok lalo na if you apply them appropriately on your current situation. however, if your goal is cut then strength training might work against you lalo na kung first time mo lang sya susubukan. SS is designed for a specific purpose, for me mas ok sya para sa mga gustong magestablish ng magandang base for strength. use it for cutting? why not? kung calorie deficient ka naman e malamang maglolose ka talaga ng weight regardless kung anong program mo. suggestion ko lang is to assess other training programs din na medyo related na sa current program mo para hindi naman drastic yung adjustments mo sa training.
@officeboy: ok ang SS, halos lahat naman ng program ok lalo na if you apply them appropriately on your current situation. however, if your goal is cut then strength training might work against you lalo na kung first time mo lang sya susubukan. SS is designed for a specific purpose, for me mas ok sya para sa mga gustong magestablish ng magandang base for strength. use it for cutting? why not? kung calorie deficient ka naman e malamang maglolose ka talaga ng weight regardless kung anong program mo. suggestion ko lang is to assess other training programs din na medyo related na sa current program mo para hindi naman drastic yung adjustments mo sa training.
Actually, I'm on my 3rd month on SS... And it so happens that I reached early my target weight.. And for other reasons, need to lose fats na rin... hehehe. Hindi na ako pwede magpa-bulk dahil sa binili kong damit which is good for 2 years... Baka after 2 years, hindi na kasya yung damit... hehehe. So I can do some splits na ba? been doing splits na rin before doing the SS program eh...
ano ba ang goal mo sir? medyo magulo kasi. kung SS na ginagawa mo e tuloy mo na and reap the benefits of the program. minimal lang kasi para sakin ang magiging outcome (lets say in 6-8 months) kung sakali na magpapalit ka ng program ngayon. kung nareach mo na yung desired weight mo after bulking, ang tanong e masaya ka ba sa nakikita mo sa salamin? masaya ka ba sa gains mo (both size and strength)? kasi "losing fats" is not easy, literally. you have to be careful on jumping into cutting kasi marami ng sumablay dun, nawala at nasayang ang mga pinaghirapang gainzzz.
e bakit naman kasi bumili ka na agad ng mga damit! hehehe pero wag ka magalala, hindi ganun kabilis lumaki, in 2 years kasya pa din yang mga damit na yan (tight fit nga lang). pag hindi na sila kasya dahil sa mga nagpuputukang muscles mo, dun ka na magcut.
Question no.1 Paano po mag bulk with clean eating? Yung pagkain po ng madami sa gabi pwede po ba?
Tanong ko na din po kung my effect ba yung workout mo sa abs kapag nasa bulking ka? Thank you
@zhaoki: sa nutrition thread mo sana nilagay tong question no. 1 pero ganito lang yan: sabi sa mga sources natin sa internet, there is no such thing as clean and dirty food kasi pag pasok sa katawan natin ng mga pagkain hindi naman alam ng katawan mo kung burger or steak w/ potatoes yung kinain mo dahil protein , carbs and fats lang sila para sa bituka mo. gets? magulo shempre kasi ginagawang complicated at technical. pero para madali ganito lang yan, sundin na lang natin ang payo ng mga lola natin na kumain ng karne, kanin, gulay at prutas. since bulking ka kumain ka lang ng madaming karne, kanin, gulay at prutas. at wag ka matakot kumain sa gabi, kain lang basta gutom ka:)
about abs, you can train them anytime, anyday, bulking or cutting pa. may effect yun lagi kasi may muscle stimulation. yun nga lang pag makapal pa yung taba mo sa tiyan hindi pa sila magpapakita
ano ba ang goal mo sir? medyo magulo kasi. kung SS na ginagawa mo e tuloy mo na and reap the benefits of the program. minimal lang kasi para sakin ang magiging outcome (lets say in 6-8 months) kung sakali na magpapalit ka ng program ngayon. kung nareach mo na yung desired weight mo after bulking, ang tanong e masaya ka ba sa nakikita mo sa salamin? masaya ka ba sa gains mo (both size and strength)? kasi "losing fats" is not easy, literally. you have to be careful on jumping into cutting kasi marami ng sumablay dun, nawala at nasayang ang mga pinaghirapang gainzzz.
e bakit naman kasi bumili ka na agad ng mga damit! hehehe pero wag ka magalala, hindi ganun kabilis lumaki, in 2 years kasya pa din yang mga damit na yan (tight fit nga lang). pag hindi na sila kasya dahil sa mga nagpuputukang muscles mo, dun ka na magcut.
Galing nyo sir! I'm not yet satisfied with may gains... kung meron man, sa str meron pero sa size... ah eh... mukhang minimal lang.. hehehe.
1st goal - to increase strength
2nd goal - to obtain that beach body type
Medyo naguluhan kasi ako, umabot na kasi ako sa target weight ko pero I dont see any increase in muscle mass. kaya napaisip akong magpa-cut... well, ill stick with SS until my 2nd reset... naka 1st reset na kasi ako eh.. hahaha
about sa damit nmn, sponsored kasi ng agency namen yun... nagtatrabaho kasi ako sa gobyerno (Social Security System) kaya nagtitipid sa budget... alam nyo na, baka ma-audit kame at mapalabas pa sa tv. hehehe.
Medyo naguluhan kasi ako, umabot na kasi ako sa target weight ko pero I dont see any increase in muscle mass. kaya napaisip akong magpa-cut... well, ill stick with SS until my 2nd reset... naka 1st reset na kasi ako eh.. hahaha
Body weight really doesn't determine if you've achieved the body that you want, example a person who is 180lbs with a 40% body fat vs a person who is 180lbs with a 7% bodyfat, they have the same weight but they have different lean body mass, so who do you think will look bigger? Siyempre yung 180lbs with 7% bodyfat. And maybe """"""""mali yung approach mo sa diet baka masyado kang nag surplus at mas tumaas ang rate of accumulation of fat mass over sa rate ng muscle mass kaya akala mo na reach mo na yung target weight mo pero mostly pala ng na gain mong weight is on the fat side"""""""", kasi kahit bulking ka may significant difference yan na mapapansin mo sa changes sa body composition mo lalo na sa muscle mass maski may fat na tumatakip dyan.
I think the best way is for him to track his daily caloric intake, find his maintenance and eat a little bit above it maybe between 10-20% of his maintenance or whatever works for him to gain betweek 0.5-1lb a week only, and if it's a hassle for him to track his calories and macros maybe just do a trial and error until he finds the amount of food that will make him gain only a pound or under but also assure that he is eating enough protein.
Fat gain is inevitable in a bulk but at least you can limit it while still gaining muscle mass, and it will make your cutting cycle shorter and easier since you will need to lose lesser fat storage in your body
basa ka nalang dito eto gamit ko for rough estimation of calculating macro MINIMUMS and total caloric consumption per day the numbers you will be getting aren't exact so you still have to monitor your weght changes weekly and ADJUST ACCORDINGLY, lahat nandyan na read it nalang if you are serious about lifting baka may mga mag react dyan im just giving out what i use and so far it is working for me.
^tingin ko naman kasi he wouldn't go to the specifics of having to count protein, fats and carbs gram per gram based on the way he posts, that's why i stated "assure that he is eating enough protein" and with protein i mean beef chicken fish etc. so fat macros will follow surely, and i think he's not that dumb enough to get calories solely from carbs lol
"and if it's a hassle for him to track his calories and macros maybe just do a trial and error until he finds the amount of food that will make him gain only a pound or under but also assure that he is eating enough protein."
sa simula boss pero kung na hahassle siya sa ganoong paraan gumawa nga ako ng panibagong statement para atleast may idea sya kung "tinatamad" sya. at di ko na stinate yung mga computations ng estimations since baka maguluhan sya lalo it's up to him to do research if he's serious about lifting hirap naman na spoon fed lagi
@yates: There's no guarantee you'll gain a steady .5-1lb per week. We all read about this figures almost in any site. In real life it's different.
Tracking your caloric intake and macro breakdown doesn't make you gain or lose weight. Its how you put things together. If you're a couch potato You can eat @ maintenance or below for 1 month and gain weight. Sa totoong buhay ganito ang ginagawa natin:
1. Plan, count, then eat
2. Eat, count then plan
Ayan, both scenarios are tracking calories and macros but for sure the result will not be the same
hirap nyan tracking macros, fat,carbs and protein sa isang araw, been there done it. pero sa umpisa lang, kase pag nasanay kana sa mga kinakain mo malalaman mo na sya kaso need mo padin mag timbang ng pagkain, lolz. hirap nyan tracking calories and macros hahaha! kakasira ng ulo yan sir, hahaha!
I gave those figure for him to have a rough idea of how much to gain, and not going on berserk mode on eating and gaining 5lbs a week and it's impossible that 3-4lbs of that 5lbs is muscle i'll guarantee that the weight came from fat or water retention. And what you said sir vinch is correct adjustment is the key.
Madali lang mag track ng macros kung tiyatiyagain at magtitimbang ng kinakain ang ginagawa ko lang basta ma hit ko 200g protein at 80g fat bahala na si batman kung ano kakainin ko basta umabot ng 3.4k cals
Naawa nako sa ibang newbies kasi totoo lang hindi naman lahat talaga e interesado at desedido kumain sa komplikadong paraan. Naappreciate ko lang ang technicalities nung napagaralan ko na at naexperience in actual situations. Totoo lang suntok sa buwan and diet diet na yan hehe. Sabi ko ng kanina: " sumunod na lang kay lola"
Agree ako sa sinabi mo boss vinch. Dati, sabi ni lola, kain ng madami (gulay, isda, karne, kanin) para mabilis lumaki. Sabi rin ni lola, matulog sa hapon at wag magpupuyat para lumaki. Sabi rin ni lola, tumulong sa gawain bahay, magbuhat, maglinis etc etc para makapag-ehersisyo at mabanat ang mga buto buto para mabilis lumaki.
Simple di ba? Some people just make it complicated.
sabi nga ng experts ngaun, wag na sundin ang food pyramid, sundin nalang ang plato, hatiin sa tatlo, KANIN = carbs, ulam =protein and fats, prutas o gulay = vitamins and minerals. or kaw na bahala kung ano gusto mo source ng carbs malake kana. lol.
De timbang na lang ako ng pagkain tapos, la na tracking sa una ko lang ginawa para magka idea ako.. Weekly basis na ko nag adjust, if i didn't gain some weight or loose some weight adjust adjust and besides I don't use calculators anymore kahit yung ginawa ko noon na excel, in a sense good baseline as a headstart para magka idea ako kung paano magbilang.
Ang ginagawa ko na lang, 100g oatmeal, 100g white rice *yes luto*, 150-200g lean chicken breast ( yes araw araw at iba't ibang klase ng luto ), 4-6 eggs per meal at current supplementation 1 whey 1 casein, and tabs during my workout days. Guestimate eh pasok naman sa macros ko kahit papaano since 127lbs lang ako hehe.
Sa rest day naman, minus the carbs , add some few fat love i'm good since im a LG practitioner.
I've a problem. Yung lower body lifts ko is going higher and higher while my BB bench press and OHP are stuck. What do you guys think I'm doing wrong and how do I fix it? Nag flufluctuate rin yung amount na kaya ko buhatin, Bench ko 100-120lbs random reps I could do depending on factors that are a mystery to me. Yung OHP ko hirap rin ako, minsan 60 lang naaangat ko minsan 80, minsan di ko kaya 80 and so on. Pero yung squats and DL's ko hindi bumababa sa weight that I know I can perform with. Thanks in advance guys.
Comments
I feel the "stretch" in my lats at the bottom part of kroc row
thanks
Thankscheers:sport:
OK po bang program ang SS if I'm planning on a calorie deficit? I attained my target weight and I'm planning to go on cutting phase...
TIA
Actually, I'm on my 3rd month on SS... And it so happens that I reached early my target weight.. And for other reasons, need to lose fats na rin... hehehe. Hindi na ako pwede magpa-bulk dahil sa binili kong damit which is good for 2 years... Baka after 2 years, hindi na kasya yung damit... hehehe. So I can do some splits na ba? been doing splits na rin before doing the SS program eh...
Thanks for the quick reply!
ano ba ang goal mo sir? medyo magulo kasi. kung SS na ginagawa mo e tuloy mo na and reap the benefits of the program. minimal lang kasi para sakin ang magiging outcome (lets say in 6-8 months) kung sakali na magpapalit ka ng program ngayon. kung nareach mo na yung desired weight mo after bulking, ang tanong e masaya ka ba sa nakikita mo sa salamin? masaya ka ba sa gains mo (both size and strength)? kasi "losing fats" is not easy, literally. you have to be careful on jumping into cutting kasi marami ng sumablay dun, nawala at nasayang ang mga pinaghirapang gainzzz.
e bakit naman kasi bumili ka na agad ng mga damit! hehehe pero wag ka magalala, hindi ganun kabilis lumaki, in 2 years kasya pa din yang mga damit na yan (tight fit nga lang). pag hindi na sila kasya dahil sa mga nagpuputukang muscles mo, dun ka na magcut.
Tanong ko na din po kung my effect ba yung workout mo sa abs kapag nasa bulking ka? Thank you
about abs, you can train them anytime, anyday, bulking or cutting pa. may effect yun lagi kasi may muscle stimulation. yun nga lang pag makapal pa yung taba mo sa tiyan hindi pa sila magpapakita
Galing nyo sir! I'm not yet satisfied with may gains... kung meron man, sa str meron pero sa size... ah eh... mukhang minimal lang.. hehehe.
1st goal - to increase strength
2nd goal - to obtain that beach body type
Medyo naguluhan kasi ako, umabot na kasi ako sa target weight ko pero I dont see any increase in muscle mass. kaya napaisip akong magpa-cut... well, ill stick with SS until my 2nd reset... naka 1st reset na kasi ako eh.. hahaha
about sa damit nmn, sponsored kasi ng agency namen yun... nagtatrabaho kasi ako sa gobyerno (Social Security System) kaya nagtitipid sa budget... alam nyo na, baka ma-audit kame at mapalabas pa sa tv. hehehe.
Thank po sir!
Medyo naguluhan kasi ako, umabot na kasi ako sa target weight ko pero I dont see any increase in muscle mass. kaya napaisip akong magpa-cut... well, ill stick with SS until my 2nd reset... naka 1st reset na kasi ako eh.. hahaha
Body weight really doesn't determine if you've achieved the body that you want, example a person who is 180lbs with a 40% body fat vs a person who is 180lbs with a 7% bodyfat, they have the same weight but they have different lean body mass, so who do you think will look bigger? Siyempre yung 180lbs with 7% bodyfat. And maybe """"""""mali yung approach mo sa diet baka masyado kang nag surplus at mas tumaas ang rate of accumulation of fat mass over sa rate ng muscle mass kaya akala mo na reach mo na yung target weight mo pero mostly pala ng na gain mong weight is on the fat side"""""""", kasi kahit bulking ka may significant difference yan na mapapansin mo sa changes sa body composition mo lalo na sa muscle mass maski may fat na tumatakip dyan.
I think the best way is for him to track his daily caloric intake, find his maintenance and eat a little bit above it maybe between 10-20% of his maintenance or whatever works for him to gain betweek 0.5-1lb a week only, and if it's a hassle for him to track his calories and macros maybe just do a trial and error until he finds the amount of food that will make him gain only a pound or under but also assure that he is eating enough protein.
Fat gain is inevitable in a bulk but at least you can limit it while still gaining muscle mass, and it will make your cutting cycle shorter and easier since you will need to lose lesser fat storage in your body
Edit: @boyoffice
http://forum.bodybuilding.com/showthread.php?t=156380183&page=1
basa ka nalang dito eto gamit ko for rough estimation of calculating macro MINIMUMS and total caloric consumption per day the numbers you will be getting aren't exact so you still have to monitor your weght changes weekly and ADJUST ACCORDINGLY, lahat nandyan na read it nalang if you are serious about lifting baka may mga mag react dyan im just giving out what i use and so far it is working for me.
sa simula boss pero kung na hahassle siya sa ganoong paraan gumawa nga ako ng panibagong statement para atleast may idea sya kung "tinatamad" sya. at di ko na stinate yung mga computations ng estimations since baka maguluhan sya lalo it's up to him to do research if he's serious about lifting hirap naman na spoon fed lagi
Kasi babasahin na lang nya at least ung kumpleto na
Tracking your caloric intake and macro breakdown doesn't make you gain or lose weight. Its how you put things together. If you're a couch potato You can eat @ maintenance or below for 1 month and gain weight. Sa totoong buhay ganito ang ginagawa natin:
1. Plan, count, then eat
2. Eat, count then plan
Ayan, both scenarios are tracking calories and macros but for sure the result will not be the same
Madali lang mag track ng macros kung tiyatiyagain at magtitimbang ng kinakain ang ginagawa ko lang basta ma hit ko 200g protein at 80g fat bahala na si batman kung ano kakainin ko basta umabot ng 3.4k cals
Simple di ba? Some people just make it complicated.
De timbang na lang ako ng pagkain tapos, la na tracking sa una ko lang ginawa para magka idea ako.. Weekly basis na ko nag adjust, if i didn't gain some weight or loose some weight adjust adjust and besides I don't use calculators anymore kahit yung ginawa ko noon na excel, in a sense good baseline as a headstart para magka idea ako kung paano magbilang.
Ang ginagawa ko na lang, 100g oatmeal, 100g white rice *yes luto*, 150-200g lean chicken breast ( yes araw araw at iba't ibang klase ng luto ), 4-6 eggs per meal at current supplementation 1 whey 1 casein, and tabs during my workout days. Guestimate eh pasok naman sa macros ko kahit papaano since 127lbs lang ako hehe.
Sa rest day naman, minus the carbs , add some few fat love i'm good since im a LG practitioner.
@boss dalts
Sakin semi ganyan kaso modified...
1 plato kanin
1 plato manok
1 plato itlog
1 plato gulay
at exercise na rin ang paghugas ng pinggan hehe
LOL