ok lang ang rice though priority na macro na dapat macover is protein bago si carbs. you actually don't get fat w/ the rice, you gain fat because of the excess calories you eat.
Di siguro siya risk, ganun talaga ang process. Kasi depende sa katawan kung gaano kabilis ka mag gain. Tapos kailangan mong mag surplus ng calories kaya di maiiwasan magka fats.
same with cutting phase hindi mo rin alam kung muscle mo na ang tinutunaw mo.. so mas risky pag cutting than bulking. kaya marami nagsasabi mas mahirap talaga ang cutting kay sa bulking.deleted na naman ang post nya stannis. hay ano ba yan!
nope when i say excess calories it means "the entire amount of calories you eat the whole day". also when you are bulking up it is a given that you eat more calories than the amount you are supposed to maintain you current weight it is also a given that you will gain a bit of fat when bulking. anu po bang macro percentage sinusunod nyo? normally it should be 45% protein, 40%carbs, 25%fat. some even follows 50/35/15 sa percentages it varies from person to person but definitely protein is the highest macro.
same with cutting phase hindi mo rin alam kung muscle mo na ang tinutunaw mo.. so mas risky pag cutting than bulking. kaya marami nagsasabi mas mahirap talaga ang cutting kay sa bulking.deleted na naman ang post nya stannis. hay ano ba yan!
Pasensya na po, pero ok na po, binabasa ko na po sa isang article(bulking), next time po talaga, as in yun na po talaga, magtatanong nalang po ako kapag may doubt or in need of second opinions...
Hmmmm... don't get me wrong sir ha. I somehow understand where you are coming from considering "some" circumstances are somewhat hindering your progress. though if you "really want" to have success sa bulking mo (i'm not saying i already have succeeded coz I myself is still in the progress of getting my target physique). you need to "find a way" of at least covering your macros right. ganto lang kasi sya sir "if you keep estimating (meaning unsure of how much you'r supposed to eat) your macros, it's almost the same like estimating where you will end up" sa goals mo. just my 2 cents lang po.[
[align=center]-WEEK 0-[/align] Day 134 [size=x-small](May 28, 2012)[/size]
Naninibago din sa una, but by the end of the day, medyo nakaka-adapt na. Naiintindihan ko na rin yung sinasabi ni boss Mighty. Nagpa-spot ako incase emergency rack (Bench Press, Squat). Nagkamali ako doon sa pag-execute ng dynamic rows, nagawa ko deadlift, tsaka ko nalang narealize nung pinanood ko ulet yung tutorial. Isa pa na-observe ko sa last exercise, kaya ko pang buhatin kaso, yung grip lang talaga, bumibitaw na.
Number one na problema ko pa rin, eh yung diet and macro's na natukoy na ni boss DS sa previous post. Dadaan ako sa grocery bukas, maghahanap ng milk with the best source of protein/fats...
Kapag nagworkout o kaya pagnaglinis ako ng bakuran, ayun todo lamon talaga. Pero mga times na idle yung katawan(rest days), hindi ako masyadong gutom...
Day 136 [size=x-small](May 30, 2012)[/size]
No workout. Ginamit ko na yung panahon para magreview about sa mga exercises' proper forms(e.g. Dynamic Rows, Deadlift).
Just watched Natgeo.tv video: Science of Steroids... [Streamed via Youtube]
Now streaming Youtube video: Bertil Fox - Death and the Bodybuilder series...
Diet:
Meal 1: 2servings fish menudo, 2cups rice
Meal 2: 2servings fish menudo, 2cups rice
Meal 3: 4eggs
Meal 4: 1bangus, 3cups of rice
Walang gana lang talaga akong kumain ngayon. Gaya nga nang sinabi ko, wala akong ginawa buong magdamag, kaya hindi ako masyadong napagod, therefore hindi ako masyadong nagugutom.
Medyo nagdodoubt ako sa weight ko, kanina lang before I workout, 141lbs dito sa weighing scale sa bahay, pero pagdating doon sa gym, 135lbs(after workout), either may peke sa isa sa dalawang weighing scale na yun(I'm more in favor doon sa weighing scale sa gym, Ensayo Fitness kasi eh, "PROUDLY PINOY" . Unlike dito sa bahay, you name it!). Or science explains, dehydrated yung body...
Kulang-kulang ang mga kinakain ko sa bahay nung nakalipas na linggo. Nakakawalang gana yung mga pagkain, gusto ko ng quaker oats(hindi yung mga instant), kaso wala. Mahirap din naman kasing mag-suggest ng pagkain kay budget officer, mas lalo na yung healthy! Alam naman natin sa food industry, kapag healthy foods, MAHAL! Pagdating naman sa mga junks, meh...
Diet:
Meal 1: 2servings fish curry, 2cups rice
Meal 2: 4eggs
Meal 3: 2servings choco-peanut butter, 2Skyflakes
Meal 4: 1serving pineapple fish curry, 2servings black beans, 3cups rice
The training is now in place but your nutrition is still lacking. San mo pala ginaya yung form sa dynamic rows? Mahirap kasi yan kaya nga nag pendlay rows lang ako noong strict 5x5 pa ang program ko.
Daming pagkain na mura na maganda ang macro breakdown I think nagbigay nako ng suggestions sayo. Don't expect any decent gains with that kind of eating habit.
Well wala naman sigurong masama kung magpabili ka ng pagkain na magkano lang naman ang halaga. After all pagkain naman yun. Also, kung may pang text at pang internet ka at kung ano pang mga luho, bakit di yun ang tipirin mo ng may budget ka sa food di ba?
Nagpapaload lang po ako incase nagtext po ang magulang. Not much for social stuff. I do it personally, face to face. I only spend P30-P60/month for load. I don't pay the internet bill, parents provide the expenses.
Well if that's the case better look for ways to earn some dough if you don't want to rely on your parents. That would also show your parents how determined you are with what you're doing right now. Malay mo that would change their outlook towards you.
My point here is, kahit anong buhat gawin mo kahit sa gym ka pa tumira pero kung di sapat at tama ang nutrition mo eh don't expect too much at baka ma frustrate ka lang.
Medyo nagdodoubt ako sa weight ko, kanina lang before I workout, 141lbs dito sa weighing scale sa bahay, pero pagdating doon sa gym, 135lbs(after workout), either may peke sa isa sa dalawang weighing scale na yun(I'm more in favor doon sa weighing scale sa gym, Ensayo Fitness kasi eh, "PROUDLY PINOY" . Unlike dito sa bahay, you name it!). Or science explains, dehydrated yung body...
Current stat:
Height:5'6~5'6
Weight:141lbs~141lbs
BF:12% range
Kulang-kulang ang mga kinakain ko sa bahay nung nakalipas na linggo. Nakakawalang gana yung mga pagkain, gusto ko ng quaker oats(hindi yung mga instant), kaso wala. Mahirap din naman kasing mag-suggest ng pagkain kay budget officer, mas lalo na yung healthy! Alam naman natin sa food industry, kapag healthy foods, MAHAL! Pagdating naman sa mga junks, meh...
More or less half nung dapat na iniintake ko.
Hindi ko rin po alam. Basta kahit ano pong tinitimplang gatas o gatas man na grinocery, basta gatas, para mas madali po akong makatulog at para maka-iwas insomnia. May masusuggest pa po ba kayong ibang gatas na tinitimpla bukod sa gatas ni Sharon Cuneta?
Madalang sa grocery to,
Pero eto sakin Cowhead Non-fat, calcium enriched powedered milk
Medyo nagdodoubt ako sa weight ko, kanina lang before I workout, 141lbs dito sa weighing scale sa bahay, pero pagdating doon sa gym, 135lbs(after workout), either may peke sa isa sa dalawang weighing scale na yun(I'm more in favor doon sa weighing scale sa gym, Ensayo Fitness kasi eh, "PROUDLY PINOY" . Unlike dito sa bahay, you name it!). Or science explains, dehydrated yung body...
Current stat:
Height:5'6~5'6
Weight:141lbs~141lbs
BF:12% range
Kulang-kulang ang mga kinakain ko sa bahay nung nakalipas na linggo. Nakakawalang gana yung mga pagkain, gusto ko ng quaker oats(hindi yung mga instant), kaso wala. Mahirap din naman kasing mag-suggest ng pagkain kay budget officer, mas lalo na yung healthy! Alam naman natin sa food industry, kapag healthy foods, MAHAL! Pagdating naman sa mga junks, meh...
Well if that's the case better look for ways to earn some dough if you don't want to rely on your parents. That would also show your parents how determined you are with what you're doing right now. Malay mo that would change their outlook towards you.
My point here is, kahit anong buhat gawin mo kahit sa gym ka pa tumira pero kung di sapat at tama ang nutrition mo eh don't expect too much at baka ma frustrate ka lang.
Sorry for the excuses, again! Alam ko rin po yun, nutrition has the biggest part in bodybuilding. Alam ko po yun ever since before I got started. I do get frustated sometimes, buy supps as my protein resources. But still not the right time. My only prob here is yung panggagastos ko. I already did come up with the idea, get sidelines/summer jobs. Tanungin ko yung magulang ko po tungkol dyan. Ang mahirap lang po na kasunod na tanong dyan eh yung "bakit?". Before the start of the second week of June, magiging seryoso na po ako. Iplaplan ko na po yung diet ko. ATM po kasi ngayon, naging abala po ako dito sa kakaresearch at kakapractice nitong bago ko pong routine...
Since kulang ang nutrition mo sir, why not add supplement/s in your diet?
Hindi naman lahat ng supplement mahal, actually minsan parang mas mura pa nga sa whole foods. Pero siyempre supplement is just to supplement what is lacking in your diet. Hindi replacement or magic pill.
Whey protein
25php-35php per serving depende sa brand
It would give you 21-25g of protein.
Sacrifice lang sa una kasi mabigat sa bulsa ang isang 5 or 10lb tub.
Pero sulit naman kung titignan mo ang price to protein ratio per serving.
I'm not trying to be expert here, (because I'm not) just trying to help.
Nag-supp din po ako on my second month training. Kaso medyo nagdoubt po ako doon sa binebente po sa akin. Yung nasabi ko na po sa mga latter posts ko po dito sa journal ko. Yung Amino Mass. Meron po ba yun in capsule form? Balak ko po sanang bumili ulet then ipost ko po dito incase na familiar sa inyo. IMO, it do looks more like oral steroids.
Balak ko rin po sana, sana kung naka-ipon by July or August. Ilang months po pala per tub ang tinatagal?
Nag-supp din po ako on my second month training. Kaso medyo nagdoubt po ako doon sa binebente po sa akin. Yung nasabi ko na po sa mga latter posts ko po dito sa journal ko. Yung Amino Mass. Meron po ba yun in capsule form? Balak ko po sanang bumili ulet then ipost ko po dito incase na familiar sa inyo. IMO, it do looks more like oral steroids.
Balak ko rin po sana, sana kung naka-ipon by July or August. Ilang months po pala per tub ang tinatagal?
Amino mass? Hindi ko pa narinig yan e.
Try to check the supplement section, whey protein thread.
Then check the thread for CnC prices dun sobrang mura ang supplements.
Say, Whey protein, ranging from 1.6k-3k, 65-80 servings.
Check mo na lang kung anong brand ang magsusuit sa budget mo at siyempre nutrition content.
Comments
Pasensya na po, pero ok na po, binabasa ko na po sa isang article(bulking), next time po talaga, as in yun na po talaga, magtatanong nalang po ako kapag may doubt or in need of second opinions...
Day 134 [size=x-small](May 28, 2012)[/size]
Naninibago din sa una, but by the end of the day, medyo nakaka-adapt na. Naiintindihan ko na rin yung sinasabi ni boss Mighty. Nagpa-spot ako incase emergency rack (Bench Press, Squat). Nagkamali ako doon sa pag-execute ng dynamic rows, nagawa ko deadlift, tsaka ko nalang narealize nung pinanood ko ulet yung tutorial. Isa pa na-observe ko sa last exercise, kaya ko pang buhatin kaso, yung grip lang talaga, bumibitaw na.
Flat Barbell Bench Press - 80lbsx5, 105lbsx5, 130lbsx5 x2, 130lbsx5, 145lbsx5 x3 [REST: 2-5min]
High Bar Squats - 90lbsx5, 115lbsx5, 160lbsx5, 160lbsx5, 180lbsx5 [REST: 3-5min]
Bent-Over Barbell Rows - 75lbsx5, 115lbsx5, 145lbsx5, 165lbsx5, 165lbsx5 [REST: 2-5min]
Number one na problema ko pa rin, eh yung diet and macro's na natukoy na ni boss DS sa previous post. Dadaan ako sa grocery bukas, maghahanap ng milk with the best source of protein/fats...
Diet:
Meal 1: 8 meatloaf, 2cups rice
Meal 2: 2servings kalamares, 1serving labong, 3cups rice
Meal 3: 2servings kalamares, 1serving labong, 4cups rice
merienda ko lang lahat yang kinakain mo sir. hehe
Kapag nagworkout o kaya pagnaglinis ako ng bakuran, ayun todo lamon talaga. Pero mga times na idle yung katawan(rest days), hindi ako masyadong gutom...
No workout.
Napadaan sa grocery. Nakita ang pagkadami-daming mga gatas... :undecided:
Diet:
Meal 1: 3servings fried boneless bangus, 1glass Alaska milk
Meal 2: 4servings siomai, 2 gulaman
Meal 3: 3 egg sandwiches, 1glass Alaska milk, 1bottle Vitamilk, 1serving ripe mango
Meal 4: 1serving adobo beans, 1serving macaroni soup, 1cup of rice
No workout. Ginamit ko na yung panahon para magreview about sa mga exercises' proper forms(e.g. Dynamic Rows, Deadlift).
Just watched Natgeo.tv video: Science of Steroids... [Streamed via Youtube]
Now streaming Youtube video: Bertil Fox - Death and the Bodybuilder series...
Diet:
Meal 1: 2servings fish menudo, 2cups rice
Meal 2: 2servings fish menudo, 2cups rice
Meal 3: 4eggs
Meal 4: 1bangus, 3cups of rice
Day 137 [size=x-small](May 31, 2012)[/size]
Day 2(aka Day 0) workout (Bill Starr 5x5).
Standing Overhead Press - 85lbsx2, 70lbsx5, 70lbsx5, 70lbsx5, 70lbsx5 (40lbsx3, 30lbsx3 warm-up) [REST: 2-5min]
Bent-Over Barbell Rows - 60lbsx5, 60lbsx5, 70lbsx5, 90lbsx5, 120lbsx5 [REST: 2-5min]
Conventional Deadlift - 140lbsx5, 160lbsx5, 170lbsx5, 140lbsx5, 160lbsx5 (90lbx5, 100lbsx3 warm-up) [REST: 2-5min]
Pull-ups - BW(135lbs)x5, BWx5, BWx4, BWx5, BWx4 (BWx4, BWx3 warm-up)
Medyo nagdodoubt ako sa weight ko, kanina lang before I workout, 141lbs dito sa weighing scale sa bahay, pero pagdating doon sa gym, 135lbs(after workout), either may peke sa isa sa dalawang weighing scale na yun(I'm more in favor doon sa weighing scale sa gym, Ensayo Fitness kasi eh, "PROUDLY PINOY" . Unlike dito sa bahay, you name it!). Or science explains, dehydrated yung body...
Kulang-kulang ang mga kinakain ko sa bahay nung nakalipas na linggo. Nakakawalang gana yung mga pagkain, gusto ko ng quaker oats(hindi yung mga instant), kaso wala. Mahirap din naman kasing mag-suggest ng pagkain kay budget officer, mas lalo na yung healthy! Alam naman natin sa food industry, kapag healthy foods, MAHAL! Pagdating naman sa mga junks, meh...
Diet:
Meal 1: 2servings fish curry, 2cups rice
Meal 2: 4eggs
Meal 3: 2servings choco-peanut butter, 2Skyflakes
Meal 4: 1serving pineapple fish curry, 2servings black beans, 3cups rice
Daming pagkain na mura na maganda ang macro breakdown I think nagbigay nako ng suggestions sayo. Don't expect any decent gains with that kind of eating habit.
Wala pa po akong funds, by start this upcoming semester, saka lang po ako magiging serious, kapag may baon na...
Sorry for the excuse.
It's all about priorities.
My point here is, kahit anong buhat gawin mo kahit sa gym ka pa tumira pero kung di sapat at tama ang nutrition mo eh don't expect too much at baka ma frustrate ka lang.
need b lage n my failure?
Madalang sa grocery to,
Pero eto sakin Cowhead Non-fat, calcium enriched powedered milk
25g - 6-8oz water
Calories - 88
Protein - 9g
Calcium - 500mg
Fat - 0.25%
Pero kung ok naman sayo ang Full Cream Milk, I think ok din ang Birch tree full cream milk.
Nope. Stick with 5 reps.
Sorry for the excuses, again! Alam ko rin po yun, nutrition has the biggest part in bodybuilding. Alam ko po yun ever since before I got started. I do get frustated sometimes, buy supps as my protein resources. But still not the right time. My only prob here is yung panggagastos ko. I already did come up with the idea, get sidelines/summer jobs. Tanungin ko yung magulang ko po tungkol dyan. Ang mahirap lang po na kasunod na tanong dyan eh yung "bakit?". Before the start of the second week of June, magiging seryoso na po ako. Iplaplan ko na po yung diet ko. ATM po kasi ngayon, naging abala po ako dito sa kakaresearch at kakapractice nitong bago ko pong routine...
Hindi naman lahat ng supplement mahal, actually minsan parang mas mura pa nga sa whole foods. Pero siyempre supplement is just to supplement what is lacking in your diet. Hindi replacement or magic pill.
Whey protein
25php-35php per serving depende sa brand
It would give you 21-25g of protein.
Sacrifice lang sa una kasi mabigat sa bulsa ang isang 5 or 10lb tub.
Pero sulit naman kung titignan mo ang price to protein ratio per serving.
I'm not trying to be expert here, (because I'm not) just trying to help.
Balak ko rin po sana, sana kung naka-ipon by July or August. Ilang months po pala per tub ang tinatagal?
Amino is not oral steriods. Amino acids lang yan, building blocks of protein. I'd rather eat eggs than buy that.
Amino mass? Hindi ko pa narinig yan e.
Try to check the supplement section, whey protein thread.
Then check the thread for CnC prices dun sobrang mura ang supplements.
Say, Whey protein, ranging from 1.6k-3k, 65-80 servings.
Check mo na lang kung anong brand ang magsusuit sa budget mo at siyempre nutrition content.