No workout 'til next week, sa Monday ko pa iistart yung Bill Starr 5x5, babalik ako ulet mula umpisa, yung mabigat pero hindi alanganin.
Todo kain na'to! Mas marami na kaysa sa kahapon. Magdamag lang kasing nasa bahay. BTW, ask ko lang po mga masters, ilang hours po pala bet. meals?
[align=center] Eat this!
[/align]
[align=center] Not that!
[/align]
*2hours+ po ang ginawa ko. Ok naman. Maraming tubig between meals. 2cups of rice per meals, 6th meal ko na mamayang 5-6pm(Umabot sana sa 7th...). Kalahating manok, isang canned tuna(Wala yung in water, flakes in oil lang ), 4 boiled eggs, at gulay. Balak ko mag-add ng boiled eggs sa magiging meal ko mamaya, dalawa o apat siguro. Sanayan lang, tiis lang 'to for the best shape sa comp!
Medyo nakakapaghanap na rin ng mga raket para magka-pera!
Linis muna ng bakuran. Mga masters, ano po pala pinakamurang whey?
I still need the advices of the mods. Loss ko nanaman. Wala ba talagang second chances? Hindi ko lang talaga napigilan sarili ko. Andrama nung araw na yun! Kainis! :undecided: Karamihan naman kasi ng mga post ko, criticized, halos walang tama. Nagkakulitan lang, naiintindihan ko dahil sa pare-pareho mga pinopost ko (Para tuloy walang gain.). Isa pa, hindi ganoon kadali ng buhay dito kaysa dyan sa Manila ah!(Less choices, less opportunities.) Wala masyado dito sa Pangasinan. Tapos most of my questions pa are left unanswered. I hope this will be a lesson to the other members of the PBB community. Huwag na sanang maulet!
Mga boss kelangan ko po talaga ng tulong ngayon. Nabasa ko na po yung rules, mas nalinawan na po. "Respect the mods"
Hehehe, same! Di na ako kumakain nyan, minsan meron pa rin yung craves, tapos tempted ka nang buksan yung kahon! Tapos makikita mo pa yung mga kapatid mo sa sarap sa kain! :sad: Disiplina lang din po talaga...
Hmmmmm... core check the PDsF dun sa workout archives sa "page 4" and download the PDFs nung "truth about building muscle" by sean nalewanyj may in-depth eplanations dun on how to calculate your macros what kind of workouts "mostly" promote hyperthrophy. Though we normally say "meal frequency irrelevant (w/c is true by the way)" the meal plans laid-out in that article also works fine. but the all the "BASICS" you need to know for sure are there.
ex. approx. my bodyweight 140lbs x 15 = 2100cal/day for maintenance
add 250 or 500 or so for bulking (expect little fat gain)
minus 250 or 500 for fat loss
yan eq. ko. so far may nakakakita ako ng changes.
kaso ingat po, lam ko po yata, pag sobra intake mo ng carbs para reach mo yung bulking which is above sa calorie maintenance mo. eh parang fats ang ma gain mo nyan instead of muscle mass? tama po ba? correct me if im wrong po... t.y
^ di naman puro fats, mas maraming fats kasi mas marami sobra mo eh. ako kasi noon masyadong mainipin nag 1k surplus ako ngayon nag plateau na. that's why you have to eat healthy and whole foods para maminimize fat gains.
ex. approx. my bodyweight 140lbs x 15 = 2100cal/day for maintenance
add 250 or 500 or so for bulking (expect little fat gain)
minus 250 or 500 for fat loss
yan eq. ko. so far may nakakakita ako ng changes.
kaso ingat po, lam ko po yata, pag sobra intake mo ng carbs para reach mo yung bulking which is above sa calorie maintenance mo. eh parang fats ang ma gain mo nyan instead of muscle mass? tama po ba? correct me if im wrong po... t.y
kahet sumobra ka sa carbs, basta sumobra ka ng calories yan ang nagiging fats. walang kaso kung sumobra sa carbs basta pasok sa calories a day.
hindi carbs ang nagiging fats, kung hindi ang excess calories w/c is from the foods / supps your taking everyday, pero sabi nga nila lahat ng SOBRA ay MASAMA.
Day 143 [size=x-small](June 6, 2012)[/size]
No workout. 100-200g chicken meat, 4boiled eggs, 4fried eggs, 5servings arrozcaldo, 2cups rice, shredded potatoes with scrambled eggs... Fully recovered na rin (for 3 days) yung lower backpain from doing DL in my last workout. 5x5 workout tomorrow(2hr max), then rest 'til monday.
ayan masarap sarap foodtrip ah. basta hit your req. calories lang bro much better if madadagdagan. magka weight lang tayo halos pero mas malakas ka bumuhat sakin at baba pa ng bodyfat mo. lakas na strength mo, nutrition nalang kulang. gl!
No workout. Hindi natuloy ngayon dahil sa biglaang buhas ng ulan. So inispent yung buong araw sa kaka-download ng mga youtube videos and reading articles from http://www.weight-lifting-complete.com.
2cups, 2servings sardines
2cups, 2servings sardines
2cups, 1 ½ servings tahong, 1 century tuna
3cups, 2servings, 4 eggs
The cups are rice of course. Hindi ko pa rin alam kung gaano karami ang isang serving, sa tansya ko lang pero 4x the amount nung rice na sineserve sa jollibee or mcdo yung sineserve ko. Ewan basta kung gaano kasya sa isang mangkok yun yung servings ko. Same case doon sa ulam. At least 200g per serving.
Nakakabusog, pero maya't-maya after more than 1hr, parang wala nanamang laman yung tiyan ko. Same as usual. Wala pa rin masyadong protein sa diet. Still going to buy supps para ma-hit yung required protein intake...
Nakakamiss magjogging. At mas lalo namang mas nakakamiss magbuhat!
Sorry, AGAIN! Di na po mauulet talaga.
Anyways. I was just wondering about amino. (It's not what you're thinking, not trying to bringing back the issue here.) Myth lang po ba yung kapag huminto kang uminom, eh hihina ka? I did experience a similar effect kaso I think it's not the amino that did it, but to think na hit plateua or I was just overtrained and my body just need to deload. Like na-shock siguro po yung katawan or something...
kahet ako mang hihina eh, 6x a week ka mag train, walang panahon para mag pahinga ang muskels mo, haha!
ako nga 3x a week lang tpos dami pa kumain pero hirap bumigat hahah
5km-7km/jog-walk last Saturday sa beach. Ginanahan ulet si bro. Gustong tumakbo sa marathon. Wala workout, magsesecond week nang wala! Umuulan ng malakas, mahirap makaalis ng bahay. Start nanaman ng klase bukas.
Nutrition is no longer a big prob. Considering my diet yesterday consists of 200-300g of chicken meat, 4boiled eggs, 1/8 block fish tofu(mas masarap pa rin yung original bean curd!), 1 choco-soya milk, 4fish(150g+ I think). More or less, hindi ko na maalala yung iba. Nasusustain ko na rin yung nutrition needs for the past few weeks.
Kahapon, napadaan ako sa mall, trinay ko yung 120g pack ng "Happy Peanuts"(10g protein, 15g fats?). So far wala pa naman allergic reaction.
Nakaalis na rin ako sa dati kong weight. Two weeks ago, nagfluctuate weight ko bet. 138-141lbs. At the moment, around 143lbs, gain 2lbs in a week. Probably most are fats. At naggagain pa rin ako. Fully recovered na katawan ko sa haba ng deload na'to! Pero lightweight muna ang tira ko. Then increment na ulet by next session.
ah ok, alam mo naman na pala core eh..
i think there's no need to elaborate it pa..
in addition to that, since you're into reading and researching..keep it up..
but make sure to execute it well..
Good luck to your journey...
Nutrition is no longer a big prob. Considering my diet yesterday consists of 200-300g of chicken meat, 4boiled eggs, 1/8 block fish tofu(mas masarap pa rin yung original bean curd!), 1 choco-soya milk, 4fish(150g+ I think). More or less, hindi ko na maalala yung iba. Nasusustain ko na rin yung nutrition needs for the past few weeks.
Kahapon, napadaan ako sa mall, trinay ko yung 120g pack ng "Happy Peanuts"(10g protein, 15g fats?). So far wala pa naman allergic reaction.
Nakaalis na rin ako sa dati kong weight. Two weeks ago, nagfluctuate weight ko bet. 138-141lbs. At the moment, around 143lbs, gain 2lbs in a week. Probably most are fats. At naggagain pa rin ako. Fully recovered na katawan ko sa haba ng deload na'to! Pero lightweight muna ang tira ko. Then increment na ulet by next session.
[align=center]-WEEK 0-[/align] Day 157 [size=x-small](June 20, 2012)[/size] NO WORKOUT for 2 weeks. Hindi ako papayagang lumabas ng bahay dahil lang sa ulan. Inispend ko na yung opportunity. Binalikan lahat ng posts dito sa journal. Basa ng articles para mas maliwanagan. Nabasa ko yung about sa periodization at interviews, na-convince na tuloy akong i-try yung BS5x5.
Top 5. Rests between sets ranging 2-5min. Longer rests for DL & Squats.
[align=center]-WEEK 2-[/align] Day 183 [size=x-small](July 16, 2012)[/size]
Drinopped ko muna yung mga warm-up sets sa ibang exercises after reviewing the EclipseBS5x5 article.
Hindi naging maganda ang workout sa Friday. Napilayan yung left delts ko during aggression sa bench press. Hindi naman ganoon katindi, pero nawawalan ng kontrol sa pagunrack, napa-spot tuloy. Hindi ako masyadong nakapagpractice on forms. Incrementation ng poundage sa Pull-ups exercise every week. Kung wala akong mahanap na decent gym dito para ma-afford yung prob, mapapabili ako ng chains. Going 150lbs BW.
Flat Barbell Bench Press - 75lbsx5, 85lbsx5, 100lbsx5, 115lbsx5, 120lbsx5 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
High Bar Squats - 120lbsx5x5 (warm-up 65lbsx5) [RESTS: 3-5min]
Bent-Over Barbell Rows - 90lbsx5x5 [RESTS: 2-3min]Day 185 [size=x-small](July 18, 2012)[/size] BW:138lbs>139lbs
Flat Barbell Bench Press - 115lbsx5x5 [RESTS: 2-3min]
High Bar Squats - 70lbsx5, 80lbsx5, 95lbsx5, 115lbsx5, 135lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent-Over Barbell Rows - 95lbsx5x5 [RESTS: 2-3min]donbuh - Sinunod ko lang po yung nabasa ko. At least 12-14 days rest(no workout), para makarecover from overtraining. lastresort - Height: 5'6, BW: 141lbs(After Friday workout weigh-in), BF: 12%.
Comments
Todo kain na'to! Mas marami na kaysa sa kahapon. Magdamag lang kasing nasa bahay. BTW, ask ko lang po mga masters, ilang hours po pala bet. meals?
[align=center]
Eat this!
[/align]
[align=center]
Not that!
[/align]
*2hours+ po ang ginawa ko. Ok naman. Maraming tubig between meals. 2cups of rice per meals, 6th meal ko na mamayang 5-6pm(Umabot sana sa 7th...). Kalahating manok, isang canned tuna(Wala yung in water, flakes in oil lang
Medyo nakakapaghanap na rin ng mga raket para magka-pera!
Linis muna ng bakuran. Mga masters, ano po pala pinakamurang whey?
I still need the advices of the mods.
Mga boss kelangan ko po talaga ng tulong ngayon. Nabasa ko na po yung rules, mas nalinawan na po. "Respect the mods"
goal mo lang naman everyday is to meet your req. macros at it doesnt matter gano ka kadalas kumain sabi nga ng mga boss 1+1+1+1= 4 same with 2+2=4
So #1 is your nutrition , #2 your training, you must train hard but don't overtrain. #3 rest #4 be HAPPY don't get stressed nyahaha
isang box ng munchins ang dala ko ahahaha!
Sa google. Madami pang iba, hanap ka lang
http://forum.bodybuilding.com/showthread.php?t=121703981&page=1
ex. approx. my bodyweight 140lbs x 15 = 2100cal/day for maintenance
add 250 or 500 or so for bulking (expect little fat gain)
minus 250 or 500 for fat loss
yan eq. ko. so far may nakakakita ako ng changes.
kaso ingat po, lam ko po yata, pag sobra intake mo ng carbs para reach mo yung bulking which is above sa calorie maintenance mo. eh parang fats ang ma gain mo nyan instead of muscle mass? tama po ba? correct me if im wrong po... t.y
excess calories = expect fat gains
kahet sumobra ka sa carbs, basta sumobra ka ng calories yan ang nagiging fats. walang kaso kung sumobra sa carbs basta pasok sa calories a day.
hindi carbs ang nagiging fats, kung hindi ang excess calories w/c is from the foods / supps your taking everyday, pero sabi nga nila lahat ng SOBRA ay MASAMA.
No workout. 100-200g chicken meat, 4boiled eggs, 4fried eggs, 5servings arrozcaldo, 2cups rice, shredded potatoes with scrambled eggs...
Fully recovered na rin (for 3 days) yung lower backpain from doing DL in my last workout. 5x5 workout tomorrow(2hr max), then rest 'til monday.
4 weeks before race. 18 weeks out to comp...
@core boss core first time moba mag comp ? ano category open ba o novice
- 2cups, 2servings sardines
- 2cups, 2servings sardines
- 2cups, 1 ½ servings tahong, 1 century tuna
- 3cups, 2servings, 4 eggs
The cups are rice of course. Hindi ko pa rin alam kung gaano karami ang isang serving, sa tansya ko lang pero 4x the amount nung rice na sineserve sa jollibee or mcdo yung sineserve ko. Ewan basta kung gaano kasya sa isang mangkok yun yung servings ko. Same case doon sa ulam. At least 200g per serving.Nakakabusog, pero maya't-maya after more than 1hr, parang wala nanamang laman yung tiyan ko. Same as usual. Wala pa rin masyadong protein sa diet. Still going to buy supps para ma-hit yung required protein intake...
Nakakamiss magjogging. At mas lalo namang mas nakakamiss magbuhat!
ako nga 3x a week lang tpos dami pa kumain pero hirap bumigat hahah
Kahapon, napadaan ako sa mall, trinay ko yung 120g pack ng "Happy Peanuts"(10g protein, 15g fats?). So far wala pa naman allergic reaction.
Nakaalis na rin ako sa dati kong weight. Two weeks ago, nagfluctuate weight ko bet. 138-141lbs. At the moment, around 143lbs, gain 2lbs in a week. Probably most are fats. At naggagain pa rin ako. Fully recovered na katawan ko sa haba ng deload na'to! Pero lightweight muna ang tira ko. Then increment na ulet by next session.
DalmasVektaz - Nope. Ba't mo po natanong?
i think there's no need to elaborate it pa..
in addition to that, since you're into reading and researching..keep it up..
but make sure to execute it well..
Good luck to your journey...
^susmariahusep.
Day 157 [size=x-small](June 20, 2012)[/size]
NO WORKOUT for 2 weeks. Hindi ako papayagang lumabas ng bahay dahil lang sa ulan. Inispend ko na yung opportunity. Binalikan lahat ng posts dito sa journal. Basa ng articles para mas maliwanagan. Nabasa ko yung about sa periodization at interviews, na-convince na tuloy akong i-try yung BS5x5.
Top 5. Rests between sets ranging 2-5min. Longer rests for DL & Squats.
Flat Barbell Bench Press - 75lbsx5, 95lbsx5, 105lbsx5, 115lbsx5, 125lbsx5 x1 = 120lbs
High Bar Squats - 75lbsx5, 105lbsx5, 115lbsx5, 125lbsx5, 135lbsx5 = 130lbs
Bent-Over Barbell Rows - 45lbsx5, 65lbsx5, 75lbsx5, 85lbsx5, 85lbsx5 x3 = 80lbsDay 159 [size=x-small](June 20, 2012)[/size]
Standing Overhead Press - 45lbsx5, 55lbsx5, 65lbsx5 = 65lbs
Conventional Deadlift - 75lbsx5, 105lbsx5, 125lbsx5, 135lbsx5, 135lbsx5 x3 = 130lbs
Pull-ups - BW(135lbs)x5 x3, BWx5 x2[align=center]-WEEK 1-[/align]
Day 162 [size=x-small](June 25, 2012)[/size]
Flat Barbell Bench Press - 60lbsx5, 70lbsx5, 85lbsx5, 100lbsx5, 115lbsx5 x3 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
High Bar Squats - 115lbsx5x5 (warm-up 65x5) [RESTS: 3-5min]
Bent-Over Barbell Rows: 80lbsx5x5 [RESTS: 2-3min]Day 164 [size=x-small](June 27, 2012)[/size]
Standing Overhead Press - 60lbsx5x4 (warm-up 40lbsx5) [RESTS: 3min]
Conventional Deadlift - 115lbsx5x5 (warm-up 65lbsx5) [RESTS: 3-5min]
High Bar Squats - 100lbsx5x5 (warm-up 65lbsx5) [RESTS: 3-5min]
Pull-ups - BW(138lbs)x5x5 x3, x3, x2, x4, x4 [RESTS: 2min]Day 166 [size=x-small](June 29, 2012)[/size]
Flat Barbell Bench Press - 110lbsx5x5 (warm-up 60lbsx5) [RESTS: 2-3min]
High Bar Squats - 65lbsx5, 75lbsx5, 90lbsx5, 105lbsx5, 125lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent-Over Barbell Rows - 85lbsx5x5 [RESTS: 2-3min]
Just want to compare notes
Day 183 [size=x-small](July 16, 2012)[/size]
Drinopped ko muna yung mga warm-up sets sa ibang exercises after reviewing the EclipseBS5x5 article.
Hindi naging maganda ang workout sa Friday. Napilayan yung left delts ko during aggression sa bench press. Hindi naman ganoon katindi, pero nawawalan ng kontrol sa pagunrack, napa-spot tuloy. Hindi ako masyadong nakapagpractice on forms. Incrementation ng poundage sa Pull-ups exercise every week. Kung wala akong mahanap na decent gym dito para ma-afford yung prob, mapapabili ako ng chains. Going 150lbs BW.
Flat Barbell Bench Press - 75lbsx5, 85lbsx5, 100lbsx5, 115lbsx5, 120lbsx5 [1st-4th set RESTS: 2-3min][5th set REST: 5min]
High Bar Squats - 120lbsx5x5 (warm-up 65lbsx5) [RESTS: 3-5min]
Bent-Over Barbell Rows - 90lbsx5x5 [RESTS: 2-3min]Day 185 [size=x-small](July 18, 2012)[/size]
BW: 138lbs >139lbs
Standing Overhead Press - 65lbsx5x4 [RESTS: 3min]
Conventional Deadlift - 125lbsx5x5 [RESTS: 3-5min]
High Bar Squats - 115lbsx5x5 [RESTS: 3-5min]
Pull-ups - BW(139lbs)x5x5 x5, x4, x3, x4, x4 [RESTS: 2min]Day 187 [size=x-small](July 20, 2012)[/size]
Flat Barbell Bench Press - 115lbsx5x5 [RESTS: 2-3min]
High Bar Squats - 70lbsx5, 80lbsx5, 95lbsx5, 115lbsx5, 135lbsx5 [1st-4th set RESTS: 3-5min][5th set REST: 5min]
Bent-Over Barbell Rows - 95lbsx5x5 [RESTS: 2-3min]donbuh - Sinunod ko lang po yung nabasa ko. At least 12-14 days rest(no workout), para makarecover from overtraining.
lastresort - Height: 5'6, BW: 141lbs(After Friday workout weigh-in), BF: 12%.