tokita's journal
tokita
Posts: 19
i was 85kilo before then nag gym ako nag losing after roughly 9 months i lose 25 kilos which is sabi ng mga friends ko na hindi daw para sa height ko ang aking weight kasi 5'8 ako.
question ko sa mga master pro:
ano po ang dapat kung gawin para mag gaining? it means po ba kakain na ako ng rice kasi sabi nung isang friend ko kahit 1 cup of rice per meal or 3x cup whole day?
question ko sa mga master pro:
ano po ang dapat kung gawin para mag gaining? it means po ba kakain na ako ng rice kasi sabi nung isang friend ko kahit 1 cup of rice per meal or 3x cup whole day?
Comments
You should be in a calorie surplus of at least 3500 cals/week which would translate to about 1-2lbs combination of muscle, fat and water.
So halimbawa nalaman mo na yung maintenance calories mo is 2,500cals/day then increase mo to at least 3,000cals para nasa surplus ka yan ang general rule when it comes to gaining weight pero may iba pang mga approach but for the meantime dito muna tayo sa basic para di ka malito.
Also, kalokohan yung height - weight ratio na yan, pano kung 200lbs ka pero solid muscle may tatawag ba sayo ng mataba?
Establish a goal then be determined, disciplined and persevere to reach that goal. In that way you are always looking forward to something.
now i know base on a site that my maintenance calorie intake including exercise is 2332/day according to a site so does it mean i will increase it to 2500+ ? hindi po ba nakakapag pataba ito? thanks sa answers more power
diba yung nakakapag pataba po yung sobrang calorie intake mo? hindi po ba madali akong patabain kasi mataba na ako dati sir ?
Kahit maliit pa lang experience ko sa lifting, mas naniniwala ako na kahit cutting o bulking you lift heavy or kahit maikli lang reps ng buhat doesn't matter. Nasa caloric deficit/surplus pa rin ang magdedecide kung mag bulk o cutting ka.
i can share with you the excel file that was shared to me also by Jettie...nakatulong to sa akin to monitor my macros,
....send me a PM if you're interested.
weightxrepsxset
first day
bench-90x5 100x5 110x5 120x5 130x5
squats-120x5x5
row-120x5x5
second day
deadlift-140x5x5
squats-90x5x5
military press-80x5x4
pull ups-bodyweightx5
third day(this sunday)
bench-
squat-
rows-