RabaDaBango's Journal (Questions Galore)
RabaDaBango
Posts: 146
Hello.
Just started lifting today following Bill Starr's 5x5
Week 0 Day 1
Bench Press:
30x5
35x5
40x5
45x5
50x5
Squats:
40x5
45x5
50x5
55x5
55x5 (nag try ako sa 60, hindi kaya.. kaya nag 55 na lang ulit ako. haha.)
Dynamic Rows:
30x5
40x5
45x5
55x5
60x5
Advice and Suggestions are very much welcomed, as well as criticisms.
Meal 1:
1/2 Chicken Breast around 200-250 g
1 cup of rice
mixed vegetables
Meal 2:
2 Peanut butter sandwiches
Meal 3:
1 serving of Quaker Oats whole grain rolled oats + 1 tbsp of milk
1 banana
Meal 4:
1 serving Mega Mass 4000
1 canned tuna + 2 eggs XL
1 1/2 Rice
Meal 5:
1 can of corned beef
1 1/2 rice
1 medium sized sweet potato.
Fire away guys.Tanong ko lang po pala sa Macro distribution.. ok lang kaya yung ganito?
1.1g of/ lb ---> Protein
40% Daily Caloric Needs ---> Carbohydrates
Remaining ---> Fats
OR
40% Protein
40% Carbohydrates
20% Fats
Kasi po nag weigh in ako kanina.. 58kg na lang po pala ako. (Kala ko 62 dati)
tapos nagsearch po ako sa net.. Bale 2552 calories daw need ko to add mass.
Bale sinusunod ko po yung unang Macro Distribution na nakita ko din po somewhere dito:
1.1g of/ lb ---> Protein
40% Daily Caloric Needs ---> Carbohydrates
Remaining ---> Fats
Ano po ma-aadvice ninyo mga master?
Just started lifting today following Bill Starr's 5x5
Week 0 Day 1
Bench Press:
30x5
35x5
40x5
45x5
50x5
Squats:
40x5
45x5
50x5
55x5
55x5 (nag try ako sa 60, hindi kaya.. kaya nag 55 na lang ulit ako. haha.)
Dynamic Rows:
30x5
40x5
45x5
55x5
60x5
Advice and Suggestions are very much welcomed, as well as criticisms.
Meal 1:
1/2 Chicken Breast around 200-250 g
1 cup of rice
mixed vegetables
Meal 2:
2 Peanut butter sandwiches
Meal 3:
1 serving of Quaker Oats whole grain rolled oats + 1 tbsp of milk
1 banana
Meal 4:
1 serving Mega Mass 4000
1 canned tuna + 2 eggs XL
1 1/2 Rice
Meal 5:
1 can of corned beef
1 1/2 rice
1 medium sized sweet potato.
Fire away guys.Tanong ko lang po pala sa Macro distribution.. ok lang kaya yung ganito?
1.1g of/ lb ---> Protein
40% Daily Caloric Needs ---> Carbohydrates
Remaining ---> Fats
OR
40% Protein
40% Carbohydrates
20% Fats
Kasi po nag weigh in ako kanina.. 58kg na lang po pala ako. (Kala ko 62 dati)
tapos nagsearch po ako sa net.. Bale 2552 calories daw need ko to add mass.
Bale sinusunod ko po yung unang Macro Distribution na nakita ko din po somewhere dito:
1.1g of/ lb ---> Protein
40% Daily Caloric Needs ---> Carbohydrates
Remaining ---> Fats
Ano po ma-aadvice ninyo mga master?
Comments
Welcome sa PBB.
Nice inputs tuloy tuloy niyo lang
BTW, how long have you've been lifting?
Kahapon lang master. :sport:
Meal 1:
2 Rice
1 can of Corned beef
1 Egg XL
1 Banana
Meal 2:
1 serving of Rolled Oats
1 glass of Orange Juice
Centrum and Potencee
Meal 3:
1/2 Chicken breast ~250g
1 1/2 Rice
2 Lumpiang Shanghai
1 glass of Milk
Nung kinompyut ko eh 2453 calories lang.
around 128.8 grams of Protein, 326.7 grams of Carbohydrates and 70.2 grams of Fat.
Kulang pa po ba food intake ko mga master?
No Workout Today
Talaga..
If that's the case maganda ang mga starting stats mo plus may idea ka na agad sa nutrition unlike nung ako nagsisimula wala talaga.
Keep it up and goodluck
Tanong ko nga po pala. Ano po mga sources of fat ninyo mga master?
Sa tingin niyo po ba e kailangan ko mag mass gainer?
olive oil, peanut butter, avocado, fish oil, peanuts.
kung gusto mo ng mass gainer, i -search mo na lang yung mga home made mass gainer dito sa forum...
Meal 1:
1 Serving Mechado
1 1/2 Rice
1 Banana
Centrum
Potencee
AM Snack:
2 Peanut butter sandwich
2 glasses of milk
Meal 2:
1 canned tuna
1 egg XL
1 1/2 Rice
PM Snack:
1 serving Rolled Oats
1 scoop Nestlè Chocolate Ice cream
30 g of Peanuts
Meal 3:
1/2 Chicken breast
1 Rice
30 g of peanuts
depende, ano ba goal mo? mag palake? mag ka mass? ano ba ang katawan mo, endomorph? ectomorph? para sa akin kaunti yang pagkain mo,
Kala ko kung anong nakuha kong injury galing sa basketball.
Negative naman. Na clear na din ako ng doctor to lift weights.
Na resume ko na kanina yung Week 1 ng 5x5.
Food Log (Pa check po mga master kung tama yung calculations. Based po yan sa nutritional facts sa likod ng food
and yung iba based sa net, yung iba wala din values.)
Meal 1:
1 serving oats 6.1g of P 25.2g of Carbs 3.4g of fat
2 boiled egg whites
Fita Crackers 2g of P 21g of Carbs 6g of Fat
30g of Peanuts 10g of P 6g of Carbs 15g of Fat
Meal 2:
2 pcs Grilled Pork Chops
1 1/2 Rice 6.6g of P 79.8g of Carbs 0.6g of Fat
1 Suman
1 Glass of milk 5g of P 18g of Carbs 6g of Fat
Meal 3:
Peanut Butter Sandwich 28g of P 92g of Carbs 20g of Fat
30g of Peanuts 10g of P 5g of Carbs 15g of Fat
Fita Crackers 2g of P 21g of Carbs 6g of Fat
Meal 4: (Post WO Meal)
1 corn
2 boiled egg whites
1 Corned beef 18g of P 4g of Carbs 6g of Fat
2 Rice 8.8 g of P 106.4g of Carbs 12g of Fat
30g of Peanuts 10g of P 5g of Carbs 15g of Fat
1 Glass of milk 5g of P 18g of Carbs 6g of Fat
Bale ayan po yung iba may value, yung iba wala...
111.5g of Protein = 446 cal
401.4g of Carbohydrates = 1605.6 cal
111g of Fat = 999 cal
Total Calories = 3050.6
Yung target ko po is: 2552 Cal/day
140g of P
339g of Carbs
71g of Fat
Maraming Salamat po sa magtya-tyagang tumulong sa akin.
Ano po maipapayo ninyo?Workout Log:
WEEK 1 DAY 1
Bench Press
25x5
30x5
35x5
40x5
50x5
Squats
30x5 WU
55x5x5
Dynamic Rows
55x5
55x5
60x5
60x5
60x5Dagdag ko na din..
Nagcheck ako kanina sa Mercury:
Weight: 58 kg
Height: 5ft 6.5in
Body Fat 14.2%
Military Press
35x5x5
Deadlifts
90x5x5
Squats
40x5x5
Pullups
0, 5 negatives, 3 negatives, 3 negatives, 5 assisted.
Naawa ata yung kasabay ko sa gym kanina. hahahaha.
Bench Press:
45x5x5
Squats:
30x5
35x5
40x5
45x5
55x5
Dynamic Rows:
30x5
35x5
40x5
45x5
55x5
Food Log:
2 Rice
1 corned beef
2 scrambled eggs
1 serving oatmeal
30g peanuts
2 boiled eggs
Post WO meal:
2 Rice
1 canned tuna
1 pork chop
1 egg
1 glass of milk
1 corn
2 slices of bread
30g of peanuts
200-250g of chicken breast fillet fried in butter
1 1/2 rice
1 glass of milk
Back to your question yes pre and post WO meals play a big role for muscle growth, well to be exact post workout meal ang may pinakaimportant role pagdating sa muscle growth sa 2 nabanggit mo, why? kasi after workout depleted lahat ng energy sources mo like glycogen, aside from that nasa catabloic (muscle breakdown) state ang katawan mo after heavy lifting. so it is important that you eat and refill your energy tank (glycogen) and also to turn off the catabolic switch of your body and start repairing those muscles. now if you have good food choices for post workout of course mas mapapabilis at mama-maximize ang recovery mo hence muscle will grow at a more optimum rate.
should I substitute my white rice for brown rice?
Ano po masasabi niyo sa current meal plan ko?
actually ok naman yung mealplan mo though ako ha i'd prefer white rice than brown but nothing wrong naman choosing brown rice. you can actually focus your carb intake more sa post workout for refueling your muscles after workout. pwede din veggies para mas satiated ka during the day.
Dagdagan ko po ba ng weight kapag kaya ko i 6 or more?
Nangyayari kasi sakin. As in sunod dun sa eclipse na primer na nabasa ko dito.
Dun kasi sa site eh merong talagang pattern.
Eh sa ngayon po feeling ko hindi masyado intense ang aking training.
So. ayun po. Sundin ko lang po ba yung about dun sa poundages na parang binigay nilang pattern or dagdag ako if ever kaya ko po magdagdag. Maraming Salamat po.
Bench Press:
30x5
35x5
40x5
45x5
55x5
Squats:
30x5 WU
60x5
Dynamic Rows:
65x5
65x5
60x5
60x5
60x5
Nagdeload ako sa last 3 sets ng dynamic atrocious form ko. May tama po ba sa triceps ito? Akala ko kasi biceps back ang tama nito. Turns out feeling ko mas na work triceps ko doing this exercise.Triny ko din yung almost parallel yung body ko to the floor sa isang set ng dynamic rows. Masakit ang lower back ko. Form issues po ba ito or may tama talaga siya dun?
Note to self
Military Press 40x5x5
Deadlifts 100x5x5
Squats 50x5x5
Pullups 5x5
Kung tumatama sya sa triceps mo it is very likely na sa form mo ang may prob or maybe the load is too heavy or pwede ding hindi mo narerecruit ung tamang muscles para sa movement (still has something to do w/ form). Check mo na lang muna form mo sir then add load na lang ulit paunti unti.
Di po sir. barbell bent over rows = dynamic rows. Ayan po yung nabasa ko dun sa primer and sa net. Or mali po yung ginawa ko based dito... http://www.eclipsegym.com/forums/viewtopic.php?t=57
Salamat po ulit.
Military Press 40x5x4 < not convinced sa form. will not add weight next week
Squats 50x5x5
Deadlifts 100x5x5
Food log:
6 slices Spam
1 1/2 rice
1 peanut butter sandwich
1 serving oats
30g Peanuts
Post WO meal:
1 scrambled egg
1 canned tuna 1 1/2 rice
2 glasses of milk
yan pa lang sa ngayon.
1 pork chop
1 1/2 rice
1 glass of milk
2 hotdog sandwich
1 low fat milk (small carton)
2 pcs bonchon spicy pork chops
3 rice
1 rice
chicken afritada
1 hard boiled egg xl (white)
1 glass of milk.
Nagcheck pala ako kanina sa mercury
from...
November 4 > November 15
127.6 lbs > 137.5
14.2% body fat > 15.4%