dayo sa bakal gym ng tropa hahaha kulang kulang gamit pero atleast meron silang squat rack!
Day 1 - 4x8
Squats - 50lbs
Dumbell Bench Press - 100lbs
Lat Pulldowns Overhand Grip - unknown weight hindi nakaindicate XD
Military Press machine - 50lbs
Barbell Curls - 50lbs set 1&2, 3rd set 20lbs 21's
declined crunches - pass muna pinagkakaguluhan ang nag iisang declined bench did crunches nalang sa bahay
Try increasing your rep range to minimum 10 to failure. Paspot ka if necessary if you went beyond the 10th rep until failure. Supersets and giant sets are also effective for muscular endurance.
Your protein seems sufficient for your current weight however if you want thicker muscles dagdagan mo pa. Sorry bro pero medyo mahirap imeasure yung meal plan mo kasi honestly typical meals sya and not as well planned for a specific goal (opinion ko lang). Although complete and sufficient sya in terms of macros pagdating kasi sa cutting and bulking you need to be careful and dapat alam mo kung ano ginagawa mo. Totoo lang, madami ako nakikita na diet plan na against the goal. Karamihan kasi mahilig magformulate ng diet on paper w/o going thru actual dieting for whatever purpose (i was one before). One of the most important factor before planning your diet is to know where you are interms of fitness level, actual daily calorie intake, bodyfat% etc. Pero karamihan basta nalang maiisip magcut or magbulk depende sa comments na narerecieve nila. Kaya ang end product is 0 or minimal. Ofcourse bulking is easy (easiest excuse most of the time) kasiclean bulk is very hard to do as in!
Here's a tip: try eating the same amount and kind of food for 4-5 weeks pero training should stay intense. After that, see if you will lose or gain weight. Whatever the result you get, yun ang magsasabi at magpapatunay kung towards cutting or bulk yung ginagawa mo.
Minsan the best answer is keeping things plain and simple. Trymo bro balitaan moko sa result .
Squats - 70lbs
Bench Press - 120lbs ( 3 sets of 8 lang nagawa ko ngayon fatigued na then i did 1 set till failure 50lbs )
Lat Pulldowns Overhand Grip - 100lbs ( hirap pa din mag dagdag ulit next session )
Military Press machine - 80lbs
Barbell Curls - 50lbs
roman chair - bodyweight
Deadlift - 170lbs (failed to complete 5 sets bumigay yung grip ko sa 5th set kakainis! -_-)
Croc Rows - 60lbs
machine Incline Bench Press - 120lbs
Lateral Raises - 40lbs (3 sets ng 40lbs i felt pain in my shoulders kaya nagbaba ako ng weight to 20lbs, ilipat ko yung laterals sa light day then yung military press sa heavy day)
Dumbbell Tricep Extensions - 60lbs
Hammer Curls - 50lbs
Dumbell Lunges - 50lbs
Parallel Dips - bodyweight
Lat Pulldowns Underhand Grip - (i did 3 sets of 5 reps ng negative chinups then did 1 set of 90lbs for 12 reps)
Push Press - 60lbs
Seated Calf Raises - 70lbs
Cable Crunches - 110lbs
Deadlift - 170lbs
Croc Rows - 60lbs
Incline Bench Press - 100lbs
machine dumbell press: 80lbs
Dumbbell Tricep Extensions - 60lbs (3 sets lang ginawa ko using 60lbs sumakit left elbow ko finished it of with 2 sets of 30lbs x 15reps)
Hammer Curls - 60lbs
Sir bigyan mo pa siguro yung katawan mo ng atleast 2 years before going into a serious cut to achieve that physique. looking at your recent pic, the size is getting there but what you need to work on is muscle separation and maturity. you will achieve these two by consistent training with high intensity but of course it will take time. magkaiba kasi ang muscle definition vs muscle separation.
You could be "defined" with all the lines, very low BF and yet look skinny. On the other hand, you could be puffy, BF around 16-20% but your muscle bellies are round, full and the muscle groups are "separated" from each other. obviously, you will look better on the second example.
that's why giving your body time to grow and mature on the first few years of your training will be more beneficial for long term physical development rather than exposing yourself to the complexities of modern science. experimenting is good but IMO the internet hype has created more confusion than solution. Guys in the 60-70's are huge and ripped just by applying the "train eat sleep" principle.
Cutting body fat this early is not bad but if you are not obese, i dont think you should rush into cutting then end up sacrificing your gains. if you are consistently training and tracking your nutrition chances are your bodyfat will stay within tolerable levels like 14-20% and im telling you from my personal experience that once you have a solid muscular frame, dropping BF will be much easier.
just do your bulking correctly and dont rush it. good luck.
tanong lang guys ok lang kaya yung ginagawa ko ngayon? or should i switch to split routine? dun naman po sa diet ko ngayon base sa pic ko should i continue what i am doing? 5'8" po height ko and weighing 167lbs. salamat sa tulong guys! ^_^
Sir bigyan mo pa siguro yung katawan mo ng atleast 2 years before going into a serious cut to achieve that physique. looking at your recent pic, the size is getting there but what you need to work on is muscle separation and maturity. you will achieve these two by consistent training with high intensity but of course it will take time. magkaiba kasi ang muscle definition vs muscle separation.
You could be "defined" with all the lines, very low BF and yet look skinny. On the other hand, you could be puffy, BF around 16-20% but your muscle bellies are round, full and the muscle groups are "separated" from each other. obviously, you will look better on the second example.
that's why giving your body time to grow and mature on the first few years of your training will be more beneficial for long term physical development rather than exposing yourself to the complexities of modern science. experimenting is good but IMO the internet hype has created more confusion than solution. Guys in the 60-70's are huge and ripped just by applying the "train eat sleep" principle.
Cutting body fat this early is not bad but if you are not obese, i dont think you should rush into cutting then end up sacrificing your gains. if you are consistently training and tracking your nutrition chances are your bodyfat will stay within tolerable levels like 14-20% and im telling you from my personal experience that once you have a solid muscular frame, dropping BF will be much easier.
just do your bulking correctly and dont rush it. good luck.
Nice.
Andito na naman ako sa point ng paglobo ng tiyan at man boobs ko kaya napapaisip ko magbawas ng fat, buti nabasa ko itong post mo na to. And naalala ko yung payo mo na wag muna ko magcut for a year.
tanong lang guys ok lang kaya yung ginagawa ko ngayon? or should i switch to split routine? dun naman po sa diet ko ngayon base sa pic ko should i continue what i am doing? 5'8" po height ko and weighing 167lbs. salamat sa tulong guys! ^_^
bro, i"m not saying that you do what i"m currently doing with regards to training split but looking at your routines, we seem to have similarities with the kind of exercise mix. You hit whole body almost every session while i hit upper and lower body separately so overall we don’t do the typical BBing split of one muscle group per day.
Your dream physique si not the usual bodybuilder type, more like an athlete/model physique at I’m sure 80% of the people here wants to achieve that. So the question here is, how will you train “specifically for that physique” ofcourse, training heavy and eating properly is the common answer but let me give a few things you might want to consider:
1. Train like an athlete: incorporate high intensity cardio. Why? At your current development, it will help your shred fat faster, tighten your skin and will help you have that “tindig varsity” .
2. Separate upper form lower body training: why? You can’t do everything at one session but you can be productive doing some of this and some of that. What I mean is, try 3 push and 3 pull exercises on upperbody day with some isolation work, then focus on lower body only on leg days. We are natty’s so we have no choice but to work double time and volume is not the way to go here but frequency. Hit it hard today, rest then come back and hit it hard again.
3. Do PL and strongman type of training occasionally.
4. Apply different bodybuilding techniques like, drop set, giant sets, supers ets, forced reps, rest pause etc.
5. EAT A LOT OF PROTEIN!!!! I would keep stressing this coz as much as you wanna go crazy on the weightroom if you are protein deficient you won’t get that physique. I always see people who think that their protein is enough but it’s far from sufficient. 1g per pound of BW is for regular people, if you don’t want to look regular eat meat like a carnivore. Kaya nga lion ang king of the jungle!
If you will notice, there is so much to do. You will have to break rules, suffer and literally bleed. You have to go beyond your comfort zone and do whatever it takes.
maraming salamat sa mga tips bro vinch! laking tulong nito sakin. next month switch ako sa push-pull day. ^_^Day 1 - 4x8
Squats - 90lbs
Bench Press - 120lbs ( 4 sets of 7 reps)
lat pulls - 100lbs
side laterals - 30lbs
EZ Curls - 50lbs (4 sets of 6 reps)
declined crunches - 25lbs
one arm tricep pushdowns - 25lbs (2 sets of 15 reps)
stationary bike - 10 mins
Comments
Try increasing your rep range to minimum 10 to failure. Paspot ka if necessary if you went beyond the 10th rep until failure. Supersets and giant sets are also effective for muscular endurance.
Deadlift - 150lbs
Croc Rows - 50lbs
Dumbbell Incline Bench Press - 100lbs
Lateral Raises - 30lbs
Dumbbell Tricep Extensions - 50lbs
Hammer Curls - 30lbs
Dumbell Lunges - 30lbs
Parallel Dips - bodyweight
Lat Pulldowns Underhand Grip - 80lbs
Push Press - 40lbs
Seated Calf Raises - 50lbs
Cable Crunches - 80lbs
How much protein are you taking daily?Can you give me your typical meal plan for a day? Lets see if i can help you pack on lean mass.
breakfast: 1 can tuna(yung pinakamalaki) 250grams ng rice
lunch: 2pcs meat(chicken, fish or porkchop) w/ 250grams of rice and gulay or fruits(madalas saging)
post WO: ON 100% natural whey 1 scoop
dinner: same as lunch
pre bedtime: green tea
Here's a tip: try eating the same amount and kind of food for 4-5 weeks pero training should stay intense. After that, see if you will lose or gain weight. Whatever the result you get, yun ang magsasabi at magpapatunay kung towards cutting or bulk yung ginagawa mo.
Minsan the best answer is keeping things plain and simple. Trymo bro balitaan moko sa result .
Squats - 60lbs
Bench Press - 110lbs
Lat Pulldowns Overhand Grip - 100lbs
Military Press machine - 70lbs
Barbell Curls - 40lbs
declined crunches - 10lbs
Deadlift - 160lbs
Croc Rows - 50lbs
machine Incline Bench Press - 110lbs
Lateral Raises - 40lbs
Dumbbell Tricep Extensions - 50lbs
Hammer Curls - 40lbs
Dumbell Lunges - 40lbs
Parallel Dips - bodyweight (hirap magdagdag improve ko nalang yung form)
Lat Pulldowns Underhand Grip - 90lbs
Push Press - 50lbs
Seated Calf Raises - 60lbs
Cable Crunches - 100lbs
Squats - 70lbs
Bench Press - 120lbs ( 3 sets of 8 lang nagawa ko ngayon fatigued na then i did 1 set till failure 50lbs )
Lat Pulldowns Overhand Grip - 100lbs ( hirap pa din mag dagdag ulit next session )
Military Press machine - 80lbs
Barbell Curls - 50lbs
roman chair - bodyweight
Day 2 - 5x5
Deadlift - 170lbs (failed to complete 5 sets bumigay yung grip ko sa 5th set kakainis! -_-)
Croc Rows - 60lbs
machine Incline Bench Press - 120lbs
Lateral Raises - 40lbs (3 sets ng 40lbs i felt pain in my shoulders kaya nagbaba ako ng weight to 20lbs, ilipat ko yung laterals sa light day then yung military press sa heavy day)
Dumbbell Tricep Extensions - 60lbs
Hammer Curls - 50lbs
Dumbell Lunges - 50lbs
Parallel Dips - bodyweight
Lat Pulldowns Underhand Grip - (i did 3 sets of 5 reps ng negative chinups then did 1 set of 90lbs for 12 reps)
Push Press - 60lbs
Seated Calf Raises - 70lbs
Cable Crunches - 110lbs
Squats - 80lbs
Bench Press - 120lbs ( 4 sets of 6 reps)
negative chin ups - 3 sets of 5 reps
side laterals - 20lbs
Barbell Curls - 40lbs (bawas ako ng 10lbs sore na gawa ng chins)
declined crunches - 20lbs
Deadlift - 170lbs
Croc Rows - 60lbs
Incline Bench Press - 100lbs
machine dumbell press: 80lbs
Dumbbell Tricep Extensions - 60lbs (3 sets lang ginawa ko using 60lbs sumakit left elbow ko finished it of with 2 sets of 30lbs x 15reps)
Hammer Curls - 60lbs
Dumbell Lunges - 60lbs (8 reps)
Parallel Dips - bodyweight
Negative chins - 3 sets of 6 reps
arnold press - 50lbs
Seated Calf Raises - 80lbs (10 reps)
Cable Crunches - 120lbs
parang ganyan:
http://1.bp.blogspot.com/-drWFzeH4pVY/UODzpaiDl_I/AAAAAAAACd0/Qplvvkx8uUg/s400/KellanLutz-MensFitness-TureLillegraven-893.jpg
salamat bro! so need ko pa tuloy bulking :sport:
Sir bigyan mo pa siguro yung katawan mo ng atleast 2 years before going into a serious cut to achieve that physique. looking at your recent pic, the size is getting there but what you need to work on is muscle separation and maturity. you will achieve these two by consistent training with high intensity but of course it will take time. magkaiba kasi ang muscle definition vs muscle separation.
You could be "defined" with all the lines, very low BF and yet look skinny. On the other hand, you could be puffy, BF around 16-20% but your muscle bellies are round, full and the muscle groups are "separated" from each other. obviously, you will look better on the second example.
that's why giving your body time to grow and mature on the first few years of your training will be more beneficial for long term physical development rather than exposing yourself to the complexities of modern science. experimenting is good but IMO the internet hype has created more confusion than solution. Guys in the 60-70's are huge and ripped just by applying the "train eat sleep" principle.
Cutting body fat this early is not bad but if you are not obese, i dont think you should rush into cutting then end up sacrificing your gains. if you are consistently training and tracking your nutrition chances are your bodyfat will stay within tolerable levels like 14-20% and im telling you from my personal experience that once you have a solid muscular frame, dropping BF will be much easier.
just do your bulking correctly and dont rush it. good luck.
Many people are still forgetting that the more lean mass you have in your body the better (and faster) your metabolism is. Solid advice.
tanong lang guys ok lang kaya yung ginagawa ko ngayon? or should i switch to split routine? dun naman po sa diet ko ngayon base sa pic ko should i continue what i am doing? 5'8" po height ko and weighing 167lbs. salamat sa tulong guys! ^_^
Nice.
Andito na naman ako sa point ng paglobo ng tiyan at man boobs ko kaya napapaisip ko magbawas ng fat, buti nabasa ko itong post mo na to. And naalala ko yung payo mo na wag muna ko magcut for a year.
bro, i"m not saying that you do what i"m currently doing with regards to training split but looking at your routines, we seem to have similarities with the kind of exercise mix. You hit whole body almost every session while i hit upper and lower body separately so overall we don’t do the typical BBing split of one muscle group per day.
Your dream physique si not the usual bodybuilder type, more like an athlete/model physique at I’m sure 80% of the people here wants to achieve that. So the question here is, how will you train “specifically for that physique” ofcourse, training heavy and eating properly is the common answer but let me give a few things you might want to consider:
1. Train like an athlete: incorporate high intensity cardio. Why? At your current development, it will help your shred fat faster, tighten your skin and will help you have that “tindig varsity” .
2. Separate upper form lower body training: why? You can’t do everything at one session but you can be productive doing some of this and some of that. What I mean is, try 3 push and 3 pull exercises on upperbody day with some isolation work, then focus on lower body only on leg days. We are natty’s so we have no choice but to work double time and volume is not the way to go here but frequency. Hit it hard today, rest then come back and hit it hard again.
3. Do PL and strongman type of training occasionally.
4. Apply different bodybuilding techniques like, drop set, giant sets, supers ets, forced reps, rest pause etc.
5. EAT A LOT OF PROTEIN!!!! I would keep stressing this coz as much as you wanna go crazy on the weightroom if you are protein deficient you won’t get that physique. I always see people who think that their protein is enough but it’s far from sufficient. 1g per pound of BW is for regular people, if you don’t want to look regular eat meat like a carnivore. Kaya nga lion ang king of the jungle!
If you will notice, there is so much to do. You will have to break rules, suffer and literally bleed. You have to go beyond your comfort zone and do whatever it takes.
Squats - 90lbs
Bench Press - 120lbs ( 4 sets of 7 reps)
lat pulls - 100lbs
side laterals - 30lbs
EZ Curls - 50lbs (4 sets of 6 reps)
declined crunches - 25lbs
one arm tricep pushdowns - 25lbs (2 sets of 15 reps)
stationary bike - 10 mins
Deadlift - 180lbs (5 sets of 3 reps)
Croc Rows - 60lbs (5 sets of 6 reps)
Incline Bench Press - 110lbs
Seated dumbell press: 80lbs
Close grip BP - 50lbs (3 sets of 12 reps)
tricep pushdowns - 55lbs (till failure)
Hammer Curls - 50lbs