Does my meal plan right for my goals?

trapstraps Posts: 7
in Personal Journals
Hi guys, Please help me achieve my goals. ( enough muscle mass specially on my arms for others to notice that i am lifting weights and of course flat abs)

I am confused weather to eat a lot or trim my meal . I was 180 pounds or more before, now i am down to 175. I am not happy with my 3 months result, i think there is something wrong with what i do. Please help me figure out my mistake and things i should do.

Comments

  • ReneRene Posts: 214
    Sup Bro!! I'm 5'10", 180lbs. I started 2 yrs ago, I'm 60 yrs old. Before I statred, I weigh 195lbs. Bro 3 months into it, you're just toning your muscles. Be patient and don't overwork yourself into seeing bulges right away. From experience, I was too ambixious, and wanted to look like a young dude ripped like Will Smith or same. It ain't gonna happen Bro. Your diet looks pretty good. Just a suggestion, might wanna take a day off in between gym days, to give your muscle time to heal/repair. Need at least 2-3 days rest before you work those group of muscles again. You also mentioned playing basketball. Well Bro, you'll have to decide what is more important cardio or bulking. Cardio burns muscles!!! You will be toned but not ripped. I would do brisk walking and only after I lifted weights. I myself had to prioritize what I want to look like. Do I want toning or bulking. I chose bulking. I recommend, just doing compound movements since you're only 3 months into it. Bench press, squats, dead lifts, dumbell press, side raises, and make sure to use weights that you can control and execute the movements properly and slow on the negatives. Also if you wanna bulk up, then you can't get away from supplements. You just can't get enough proteins in a regular diet. Unless of course your meals are like pro bodybuilders. Bulking ain't cheap!! I myself eat the cheapest source of protien alot ignore that's readily available. TAHO!!! Just go easy on the arnibal. Be patient Bro. Remember all these are just advice, when it comes to building muscle EVERYONE responds differently. Only you can determine what works for you. Good luck Bro!!
  • trapstraps Posts: 7
    Thanks a lot bro! I hope your right about my meal plan. Talaga bang naiiwan ang belly? Tingin ko kasi belly and lower back ko nalang ang hindi toned. Please look and advice on my meal plan
  • ReneRene Posts: 214
    Your meals looks pretty good, might wanna include veggies. I eat lots of ginisang mustasa, really cheap, loaded with vit. A, K and C. I try to have veggies lunch/dinner. I also eat a big bowl of oatmeal,,I mean BIG BOWL, cheap clean protein, Taho, for breakfast on my days off. I eat 2 bananas, drink 2 cups of brewed black coffee-BLACK!! 3 tablespoon of ProMatrix7 with 8-10oz of milk before gym. And right after gym another 3 tablespoon of Pro7 with milk in a shaker bottle. Gotta feed those tired muscles right after gym Bro or your body will eat the protein from them. Ahh SHIT the stomach!!! Bro hard to get rid of the belly!! It takes dieting and staying away from white bread, minimal rice or bad carbs and get your carbs from fresh fruits. Genetics also plays a big factor on wheter you're gonna have a 6 0r 8 packs. I'm not gonna compete so I accept a small amount of belly fat. Hope this helps Bro...Taho-taho-taho,,,cheap protein!!!:yahoo:
  • rotrot78rotrot78 Posts: 1,147
    kung ako sayo sir will do cycle first, unang una sa nutrition mo do the usua,l your maintenance calorie, 2nd practice mo lahat ng forms sa back, shoulder, chest etc.. 3rd progression sa lifts mo wrote down all your stats dapat may progression ka weekly sa lifting stats mo, now if you feel na parang may body recomp. usauly mga 6 months of lifting nangyayari sa katawan mo, dito ka mag decisyon kung mag bulk ka or cut ka usually maraming gusto mag cut ang goal sa umpisa katulad mo, pero nung sayang saya sila sa lifting nila they opt to bulk pa.. yun ang second phase ng lifting kung mag bulk or cut sa nutrition na yang nagkakaiba.. sana nakatulog ako sayo, welcome and enjoy lifting!!!
  • lastresortlastresort Posts: 1,116
    i agree.. kaso too much taho pangit din.. nakuha ko tong info na ito kina DS.. at may kakilala ako nagka gyno dahil sa sobrang taho.. nakaka 1liter ata sya per day..
  • 19PreDaTor6819PreDaTor68 Posts: 777
    chillax ka lang bro 3 months palang din ako nag ggym naun ng tuloy tuloy e wag tayo mainip di namn agad tayo puputok e basta tamang buhat kain pahinga halos mag kasing timbang lng tyo mabigat lng ako unti gnun din nmn ako sa belly fats and lowerback e medyo may taba hehehe since bulkng ko di ko masyado iniisip yan kc nkaka stress hahaha..yung sa taho mataas kc estrogen content ng taho nirerecomend tlga yan para sa mga menopause na mga babae yan lng food na mataas sa estrogen. basta bro tiwala lng at wag tayo mainip welcome sa pbb.
  • frappfrivanfrappfrivan Posts: 270
    hehehe taba din yun lower abs ko pero yung upper oks lng bakat!!!
    Since Ecto-meso body type ko wala ako prob sa fat wa effect sakin yan hahaha pero bulking mosw ako started weight ko dati 143 after 3MO 150 lbs nako Apir!
  • miguelmiguel Posts: 895
    +1 kay papsi predator! hala 3 months ka palang pala bakit parang laki na agad ng arms mo. :angry:
  • 19PreDaTor6819PreDaTor68 Posts: 777
    miguel wrote:
    +1 kay papsi predator! hala 3 months ka palang pala bakit parang laki na agad ng arms mo. :angry:

    di yan malaki sa picture lng yan hehe nung end ng july this year after board exam lng nmn ulit ako nag gym comming from a 2 year break sa gym naun lng ulit ako nkapag 2loi 2loi sana wala na tong tigilan haha although injured ako now haha..medyo ok nmn gains ko hehe dahil din siguro sa kain ko at supliment na whey at creatine since july di ako nabakante sa sups e laking tulong tlga pang habol ang whey sa protien needs lalo kung di ka pala kain ng karne :blush:
  • miguelmiguel Posts: 895
    ^ingat ingat lang tol at sana gumaling ang injury para makatuloy tuloy tayo sa buhat. pero may calibre na din talaga arms mo eh! :sport:
  • trapstraps Posts: 7
    Thanks guys for the advice. About sa taho ang sabi naman ni sir Rene ay alternative for cheap protein source ang taho. Guys please give a comment on my meal plan and supplement. Also on my lifting sched is it ok na Minsan 2-3 days ang restday ko after mag buhat ulit?
  • bardagulbardagul Posts: 658
    ok... nutrition is not my strong suite but i'll give this a go. IMO,..

    morning - coffee (black? w/ sugar? cream o milk?) + pb sandwich (brown / white bread?) lot of fats there brother. fats slows digestion of food ( read here -> http://www.livestrong.com/article/467828-does-fat-slow-digestion/ ). and since you're in a fasted state (syempre tulog po,) you need nutrition in your body - pronto. suggest you make this into a more protein rich meal. itlog po ang pinaka cheap source nang protein, imo. and add a cup of oats.

    workout - so lumalabas breakfast ang pre-workout meal natin? i see the need for coffee then.. hope this is @ least 45mins after breakfast. PWO shake... after 30mins.. solid food..

    lunch - teka anong oras to? kakain mo lang ah?

    snack - saging @ itlog.

    dinner - meat + veggies

    midnight snack - bago matulog? whey protein lang. no need for sugar. tutulog ka na.

    :)
  • trapstraps Posts: 7
    bardagul wrote:
    ok... nutrition is not my strong suite but i'll give this a go. IMO,..

    morning - coffee (black? w/ sugar? cream o milk?) + pb sandwich (brown / white bread?) lot of fats there brother. fats slows digestion of food ( read here -> http://www.livestrong.com/article/467828-does-fat-slow-digestion/ ). and since you're in a fasted state (syempre tulog po,) you need nutrition in your body - pronto. suggest you make this into a more protein rich meal. itlog po ang pinaka cheap source nang protein, imo. and add a cup of oats.

    workout - so lumalabas breakfast ang pre-workout meal natin? i see the need for coffee then.. hope this is @ least 45mins after breakfast. PWO shake... after 30mins.. solid food..

    lunch - teka anong oras to? kakain mo lang ah?

    snack - saging @ itlog.

    dinner - meat + veggies

    midnight snack - bago matulog? whey protein lang. no need for sugar. tutulog ka na.

    :)

    Salamat sir bardagul sa advice I appreciate it.
    My coffee is Nescafé 3 in1 :-)
    Bread is Gardania wheat bread, it seems you suggesting me not to take his bread right?
    My lunch sometimes fall in meryenda time which makes my post workout meal my lunch.
    My meat usually come from andoks and other roast chicken station, century tuna , beef and pork lutong bahay lang but I make sure na ang pork ay inihaw lang and with out taba.
    Sir ang prito ba ok lang? Ang Rice ko babawasan ko din ba?
    Sa 3 months na work out ko minsan 2-3 days ang rest ko ayos lang ba?
    Sorry marami tanong, I hope you can answer kapag may time ka na and sana mabigyan ako ng advice ng iba friend mo. Thanks Again
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