pati ung low gi at hi gi carbs naging fast twitch at low twitch muskels. enebenemen yen keye. pati ung link mo sakin na pano naging mas mura ung serious mass eh hindi naman nasagot dun, nekekepegenet nemen neng ele te eh...
Maguguluhan ka talaga dito brah, because everyone has their own version of "clean eating". Most also claim that they are IIFYM practioners, when the truth is they just dont know what the hell they are doing at for the sake lang na may maitawag sa diet nila, they say IT FITS THEIR MACROS. ask them for their macro breakdown... wala mabigay or magbibigay pero hindi tugma. hindi diet ang IIFYM, it's a dieting strategy for people who has a diet plan (commonly applied on cheat meals/cheat day). It's used as an alternative and not a way to indulge on delicious treats. kahit ano pang diet ang lumabas sa internet, it will always come down to adherence, decision making and commitment of the individual.
Part of being a bodybuilder is dieting 24/7 regardless of the goal. We can all have our own eating beliefs and dieting strategies but in the end, the person who eats like a bodybuilder always stands out:)
@ Jettie - sa araw araw na pagpost ng food mo.... nothing is the same, almost iba iba kinakain mo daily haha. TBH, i dont know how to compute your macros since calorie densed yung iba mong food at mixed up pa. but looking at them daily you're eating @ above maintenance
@Jonrivs - nalito ka ata bro, "slow twitch and fast twitch"... They are types of muscle fibers hindi carbs. unless may na-miss ako
Yan! Ganito hinahanap kong sagot!
Thanks brah!
Mas malinaw!
But since nasabi mong iba iba definition ng clean eating kada tao, ano ang definition sayo?
Ang gusto malaman ni Allen e kung ano ba ang "clean eating". pinost ko yung link kasi yun ang point of view at analysis ng isang expert. pagdating naman sa point of view natin, sinabi ko na nga na we have our own definition. Whatever works for you, good!
The funny thing is, several years ago hindi pa uso ang term na IIFYM, but the food and eating habits of the lifters rarely change. yung kumakain ng typical BBing food sila sila pa din, yung mga kumakain ng regular meals sila sila pa din, yung hardgainers sila sila pa din, yung mga may problem sa belly fat yun at yun pa din and the list goes on. kahit pa gano natin ilabel at iclassify ang pagkain as "clean" or "dirty" in bodybuilding terms, who cares? diba? there are things that work and doesn't work for us kaya walang katapusang discussion to.
Ang kawawa lang naman lagi sa ganitong issue ay yung mga noobs. kaya para satin na may experience na, let's be mindful of the info's that we give and the message that we're sending
@ Allen
OLD SCHOOL bro! "OLD SCHOOL CLEAN"
PROTEIN= beef, chicken, fish, eggs, whey
CARBS= rice, oats, veggies/fruits
FAT= EVOO / Natural fat sources
Those are my sources, boiled, grilled, steamed, doesn't matter. I eat plain, literally! for most it's hardcore, for some its exaggerated. So what? for more than a decade ito ang tumulong sakin makuha ang goal ko ngayon. I can have pizza if i want to, it's carbs and fat and protein too but it f*cks up my physique! I rarely post my meals, it's not something to brag about but when you see me, you'll know what goes inside my gut. Every bodybuilder can eat anything, iba iba lahi natin e pero aware naman tayo how strict the elite BBers are when it comes to dieting (Both Enhanced and Natty). I'm not elite, but that doesn't mean i can't do what they can. This is my choice
Imba post na nman! Very helpful at motivating as well! May sense! Hindi yung kung ano anong generic lecture na galing lang sa net na halos alam na din ng karamihan dito.
@ Jettie - sa araw araw na pagpost ng food mo.... nothing is the same, almost iba iba kinakain mo daily haha. TBH, i dont know how to compute your macros since calorie densed yung iba mong food at mixed up pa. but looking at them daily you're eating @ above maintenance
So I am guessing I was dead wrong from the start?
So in that sense mali pala ako na laging ganito ang after workout meals always consist from daily chicken breast boneless skinless, daily roasted chicken breast , white rice/oatmeal that was 90% present most of the time nagiiba lang pag naumay ako at nauwi sa pasta.
@ Jettie - sa araw araw na pagpost ng food mo.... nothing is the same, almost iba iba kinakain mo daily haha. TBH, i dont know how to compute your macros since calorie densed yung iba mong food at mixed up pa. but looking at them daily you're eating @ above maintenance
So I am guessing I was dead wrong from the start?
So in that sense mali pala ako na laging ganito ang after workout meals always consist from daily chicken breast boneless skinless, daily roasted chicken breast , white rice/oatmeal that was 90% present most of the time nagiiba lang pag naumay ako at nauwi sa pasta.
The rest of the other meals random na talaga..
kaw lang makakaalam kung mali ka, since your cutting. are you still loosing weight? like 1lb per 2weeks or 1week? or gaining weight? or stable weight? since aim mo kase strength eh, kung titignan sa lifts mo, nasa strength / weight training ka.
Minsan boss dalts may week na hindi ako nababa pero never ako nag increase ng weight.
May week na -.5, -.4, -9, -0 ang weight loss ko which is hindi talaga randam o visible kaya naglalaro ako sa 59 kg - 60 dahil butal talaga ang nangyayari. Tulad last month halos hindi ako umalis ng 60 kg dahil mababa lang talaga ang sinet kong weekly deficit ayon sa sarili kong calculation.
Nananalangin ako na sana kahit papaano eh masel yun at yung taba natatabas ng napaka bagal na yun ang goal setting ko kung sakaling tama ako.
Minsan kasi naiisip ko pag bumilis yan na 1 lb o 2 lbs per week or so baka ano pa yung mag loss sakin since napaka baba na ng timbang ko at 59.8 kg
Well, hindi ko alam kung tama ba yung diskarte ko na ganun o magreresort ako sa 1lb per week or 2 lb per week para sa cut dahil hindi ko alam kung okay ba sakin yung maging chick weight at 120ish pounder
Hope na hindi to OT sa topic pero answer ko na rin si boss dalton about sa Run routine :
1. Cardiovascular function dahil never ako naging palatakbo since bata, gusto ko magimprove ako sa pagtakbo since nag buhat na rin ako ( cardio health na rin ) bakit hindi, atleast baka makatulong sa weightloss minsan, pero this November halos 5% lang ako nakatakbo dahil sa paking GY shift ko. Tho, question on myself? Does it helps on my current fat loss ? or making it worst? Parang nalabas desperado na ko sa stubborn fat areas ko
2. Maiba, minsan nakakasawa rin yung isang taon na ginagawa ko sa gym-buhat-trabaho-tulog-kain, eh puro sausage sa gym namin, and para tuloy tuloy na rin motivation ko na hindi ako maumay tho seeing results.
3. Just testing it out kung makaka affect ba ang some cardio runs in terms of performance sa gym, gusto ko talaga matest yung capabilities ko kung hanggang gym lang ba ako o pangtakbuhan na rin since refer to number 1 and how the carbs manipulates my diet with adding this routine.
4. even on cardio, gusto ko malaman kung paano diskarte ng carbs intake at weight loss effect neto sa katawan ko per syempre, dagdag kaalaman hindi lang galing sa google/wiki ang labanan atleast tinatry ko sa sarili ko kung may benepisyo ba ang running + buhat.
5. chiks sa fun run!
Goal para hindi OT sa carbs makes us fat?
This comes my very first goal, to get stronger and lean out. Kaya tinest ko ang LG dahil sa pag ingest ng large carbs after workout whether any kind of sources eh magbebenefits ba to get leaner on my goal?
If someone tells me na naliit ako at my current weight okay lang, basta masatisfy mata ko na naglelean na ba ako at syempre makita kahit konti yung abs na minimithi ng aking mga mata noon.. Ngayon meron na kahit konti, baka sakali pwede ko madali next year sa bulking ko and by that increasing carbs if it makes me fat if I started out as lean?
So far my strength gains nasolb na ko, Hopefully sa bulking ko next year , overall improve na ang mass naman.. still want to increase some little strength, aesthetic and does that muscle functions well? hehe labo pero sana pwede.. Ayaw ko kasi na pure buhat lang, gusto ko maiba talaga.
So in a sense by adding some new routines on my training such as running and adding the 4th day for weightlifting schedule so by that i need to increase my carb intake or yet a little calories dahil demanding na yung activities ko during on a cut.
Gaano ba karaming carbs, kakonti o gabundok? Pero in a sense I'd still loose a healthy does of fat over a week? I don't know, math will provide me a good numbers pero I have to try it out. Pero syempre, kung may ma advise na tamang execution dito as per experience ng iba, mas okay baka mauntog ako sa katotohanan.
Pakibura na lang yung post ko if non-sense at non related hehehe. epekto lang ng puyat nanamaan ako at naduduling sa antok dito
@ Jettie - sa araw araw na pagpost ng food mo.... nothing is the same, almost iba iba kinakain mo daily haha. TBH, i dont know how to compute your macros since calorie densed yung iba mong food at mixed up pa. but looking at them daily you're eating @ above maintenance
So I am guessing I was dead wrong from the start?
So in that sense mali pala ako na laging ganito ang after workout meals always consist from daily chicken breast boneless skinless, daily roasted chicken breast , white rice/oatmeal that was 90% present most of the time nagiiba lang pag naumay ako at nauwi sa pasta.
The rest of the other meals random na talaga..
kaw lang makakaalam kung mali ka, since your cutting. are you still loosing weight? like 1lb per 2weeks or 1week? or gaining weight? or stable weight? since aim mo kase strength eh, kung titignan sa lifts mo, nasa strength / weight training ka.
+1
No one can say if you are wrong or not, kasi depende nga yan sa goal mo.
Pero originally you're looking to get lean pero pag binabasa ko din ibang post mo lean bulk gusto mo na I think nagpagulo sa goals mo. Kasi di ba basic leaning out means deficit sa calories pero may times na kumakain ka above maintenance. Ang nagpapagulo sa goal mo sa tingin ko at this point is by following IF/Leangains, pero since for you eh epektib na epektib to eh I don't have the right to say you are doing it wrong since may progress ka naman lalo na sa STR, pero 6 months ka na nag cu-cut which I think is too long na since di naman gaano kataasan ang BF mo from the start.
Following vinch's post if you'd try the old school stuff, you'll lean out faster and better kasi wala ung ibang junks na kinakain mo ngayon sa IF/Leangains. This is my PoV lang reading your posts and logs sa journal mo. Kaya if you remember sinabi ko sayo aabangan ko bulking mo kasi right now you're also aiming at too many targets at once . Pag bulking ka na ,bulk lang talaga wala ka nang yo-yo sa deficit at maintenance.
ako ay naguguluhan lang. Wala naman ako sinabi na mali ginagawa mo or eto gawin mo. Results ang importante. Concerned lang ako sa mga sumusubaybay satin na mga baguhan kasi sa isang iglap mabilis sila maniwala. Masisisi mo ba kung maguluhan kami
example, iba ang measuring sa guestimating.
Pag sinabi natin kay newbie "compute and measure" sunod naman si loko. Tapos tayo pala tinancha lang. Patay na!
Wala problem satin kasi "it works for us" kaso pano yung ibang sinabihan natin?
Madaming ways para makuha goal natin kaya ingat tayo sa pag latag ng info lalo na kung sarado tayo sa isang method
gusto ko mag bigay ng sample. kso nahihiya ako, hihihihihi! lol.
magulo talaga aim ni jettie ngaun. lalo na nabanggit nya ung cardiovascular. tulad neto.
1. Cardiovascular function dahil never ako naging palatakbo since bata, gusto ko magimprove ako sa pagtakbo since nag buhat na rin ako ( cardio health na rin ) bakit hindi, atleast baka makatulong sa weightloss minsan, pero this November halos 5% lang ako nakatakbo dahil sa paking GY shift ko. Tho, question on myself? Does it helps on my current fat loss ? or making it worst? Parang nalabas desperado na ko sa stubborn fat areas ko
hindi mo ba alam sa haba ng tinatakbo mo at bagal mas nakakagutom, ang tendency neto is youll eat more than the usual.
correct me if im wrong, feel free.
you should contemplate and listen to yourself. ano ba talaga muna ang gusto ko ngaun. aesthetics? strength? marathoner?
ako ay naguguluhan lang. Wala naman ako sinabi na mali ginagawa mo or eto gawin mo. Results ang importante. Concerned lang ako sa mga sumusubaybay satin na mga baguhan kasi sa isang iglap mabilis sila maniwala. Masisisi mo ba kung maguluhan kami
example, iba ang measuring sa guestimating.
Pag sinabi natin kay newbie "compute and measure" sunod naman si loko. Tapos tayo pala tinancha lang. Patay na!
Wala problem satin kasi "it works for us" kaso pano yung ibang sinabihan natin?
Madaming ways para makuha goal natin kaya ingat tayo sa pag latag ng info lalo na kung sarado tayo sa isang method
+1
kaya ako di ko nilalatagan ung mga newbie kung pano kumain, sinasabi ko lang kumain sila tas sila na mag observe kung kailangan ba nila mag adjust based sa changes sa katawan nila. Kung tanungin ako dun lang din ako sasagot pero palagi may disclaimer na sa sakin ganun ung effect
gusto ko mag bigay ng sample. kso nahihiya ako, hihihihihi! lol.
magulo talaga aim ni jettie ngaun. lalo na nabanggit nya ung cardiovascular. tulad neto.
1. Cardiovascular function dahil never ako naging palatakbo since bata, gusto ko magimprove ako sa pagtakbo since nag buhat na rin ako ( cardio health na rin ) bakit hindi, atleast baka makatulong sa weightloss minsan, pero this November halos 5% lang ako nakatakbo dahil sa paking GY shift ko. Tho, question on myself? Does it helps on my current fat loss ? or making it worst? Parang nalabas desperado na ko sa stubborn fat areas ko
hindi mo ba alam sa haba ng tinatakbo mo at bagal mas nakakagutom, ang tendency neto is youll eat more than the usual.
correct me if im wrong, feel free.
you should contemplate and listen to yourself. ano ba talaga muna ang gusto ko ngaun. aesthetics? strength? marathoner?
sample mo na paps for the sake of discussion, curious ako hehehe.
Pero dumaan ako sa stage ni jettie kaya I understand naman, he just needs to be enlightened din. But it's up to him to realize this
Cardio. I do hiit. Proven high intensity training for 20min is better for burning fat than jogging for 3hrs. 3 to longer hours of cardio leads to muscle catabolism. Just compare a marathon runner to a sprinter.
Cardio. I do hiit. Proven high intensity training for 20min is better for burning fat than jogging for 3hrs. 3 to longer hours of cardio leads to muscle catabolism. Just compare a marathon runner to a sprinter.
I disagree with this hehe.. kahit mag gym ng 3 hours or 5 hours straight ( meron sa miga pawir na mamang ganito mag buhat amf ) aabot din sa ganun.
Pero google boy din ako, pero yun ang long debate even with Dr. Layne Norton about this pero loooooong debate!!!!
@boss dalts, monch
To make my story short, parang mukha lang ako nag focus sa strength dahil i strictly follow leangains tool dahil gusto ko matest kung effective ba ito for me or not.
We all know naman the basics nun for a cut and ginagawa ko :
• fast/feed timing ( nagagawa ko naman lowest 16hrs minsan nag 24hrs ako pag nasobrahan sa tulog )
• Surplus on workout days even on a cut, large deficit on rest days. ( minsan sa pagiging desperado sa rest days malaking deficit nagagawa ko )
• Train 3-4 a week, rest 3-4 a week ( nagiging lagpas ang activity ko dahil siguro sa desperadong stubborn belly fat )
• High protein both days, carbs low/high on rest days/workout days, high fat/low fat on workout/rest days
• train fasted or not, depends on me ( mostly not fasted due to my time sched )
• On a cut, using the RPT method with low rep ranges to conserve muscle mass thus maintaining strength or increasing strength as a bonus but varies on person to person. Main reason why because of the deficit caloric intake means limited energy sources kaya all out sa big 3 worksets then draining the tank on assistance. ( For me, strength progress shoots up dahil naka focus ako talaga sa big 3 so ayun )
• LISS on rest days ( < -- this i fail dahil bitin ako sa briskwalking , tho may araw araw akong lakad from work to home kaya nagkakaroon ako ng mga added extra, pero sa fun run nagkakaroon lang lang talaga ng ibang goal dun hehehe )
Pero sa next year bulking ko, since pinaplano pa lang naman eh maganda na maraming draft at pag darating na ko sa mismong bulking stage na, atleast maliwanag na sa ulo ko kung ano sentido ng plano ko.
BTW, I don't plan on a dirt bulking. That's a plain stupid for me because I started out lean, so kahit magincrease ako ng 14-15 % BF walang kaso as long as i put a quality muscles para pag nagcut ako ulet to 9% maganda na sana kalabasan.
If your on steds 3-5 hrs is reasonable. arnold nga 6hrs may extra pa paguwi.. Hehe. Pero for a natty guy to much stress on the muscle ay i think hindi advisable. Kasi you need time for recovery. Lalo na kung very intense ung workout m.
-muscles are made in bed and in the kitchen-Dirty bulking is not stupid. Its just not for everybody. Lean bulking is advisable for lifetime at madali mag minicut. Pero if you want to put on size. Anykind of weight even from fat leads to strength gain. Strength gain leads to muscle mass. Thats why powerlifter are fat because it adds to strength. If you know how to cut and not afraid to loose your abs. Dirty bulking is good.
Ang ganda pala ng discussion before ng page na to nung nag back read ako bigla naputol, pero dahil ito latest ito una ko nabasa.
Tsk tsk.
Jonvirus - ayoko "na" sana maging rude sa mga newbie sa forum (noob or experienced sa lifting).
Pero tatapatin na kita, yung mga sinasabi mo generic info na nabasa na namin halos lahat sa net.
Ilang beses nadin nadiscuss dito yan, over and over again.
Di ko alam bat bigla ka sumisingit ng mga statement na ganyan.
Sana binasa mo maigi yung mga discussion bago ka sumabat.
Sana yung ibang sabihin mo yung mga napagaralan, na-apply at napatunayan mo na sa sarili mo.
Ano sabi nila about HIIT cardio burning off the same glycogen that you would burn weightlifting and it would benefit fat loss goals to invest time in LISS(low intensity steady state) instead?
Si Elliot Hulse mah brutha strengthcamp BAMF ito ang pinepreach.
OLD SCHOOL bro! "OLD SCHOOL CLEAN"
PROTEIN= beef, chicken, fish, eggs, whey
CARBS= rice, oats, veggies/fruits
FAT= EVOO / Natural fat sources
Those are my sources, boiled, grilled, steamed, doesn't matter. I eat plain, literally! for most it's hardcore, for some its exaggerated. So what? for more than a decade ito ang tumulong sakin makuha ang goal ko ngayon. I can have pizza if i want to, it's carbs and fat and protein too but it f*cks up my physique! I rarely post my meals, it's not something to brag about but when you see me, you'll know what goes inside my gut.
Comments
nag fleflex ata ung sugars ni boy google eh.
Yan! Ganito hinahanap kong sagot!
Thanks brah!
Mas malinaw!
But since nasabi mong iba iba definition ng clean eating kada tao, ano ang definition sayo?
The funny thing is, several years ago hindi pa uso ang term na IIFYM, but the food and eating habits of the lifters rarely change. yung kumakain ng typical BBing food sila sila pa din, yung mga kumakain ng regular meals sila sila pa din, yung hardgainers sila sila pa din, yung mga may problem sa belly fat yun at yun pa din and the list goes on. kahit pa gano natin ilabel at iclassify ang pagkain as "clean" or "dirty" in bodybuilding terms, who cares? diba? there are things that work and doesn't work for us kaya walang katapusang discussion to.
Ang kawawa lang naman lagi sa ganitong issue ay yung mga noobs. kaya para satin na may experience na, let's be mindful of the info's that we give and the message that we're sending
@ Allen
OLD SCHOOL bro! "OLD SCHOOL CLEAN"
PROTEIN= beef, chicken, fish, eggs, whey
CARBS= rice, oats, veggies/fruits
FAT= EVOO / Natural fat sources
Those are my sources, boiled, grilled, steamed, doesn't matter. I eat plain, literally! for most it's hardcore, for some its exaggerated. So what? for more than a decade ito ang tumulong sakin makuha ang goal ko ngayon. I can have pizza if i want to, it's carbs and fat and protein too but it f*cks up my physique! I rarely post my meals, it's not something to brag about but when you see me, you'll know what goes inside my gut. Every bodybuilder can eat anything, iba iba lahi natin e pero aware naman tayo how strict the elite BBers are when it comes to dieting (Both Enhanced and Natty). I'm not elite, but that doesn't mean i can't do what they can. This is my choice
Thanks Vinch!
So I am guessing I was dead wrong from the start?
So in that sense mali pala ako na laging ganito ang after workout meals always consist from daily chicken breast boneless skinless, daily roasted chicken breast , white rice/oatmeal that was 90% present most of the time nagiiba lang pag naumay ako at nauwi sa pasta.
The rest of the other meals random na talaga..
kaw lang makakaalam kung mali ka, since your cutting. are you still loosing weight? like 1lb per 2weeks or 1week? or gaining weight? or stable weight? since aim mo kase strength eh, kung titignan sa lifts mo, nasa strength / weight training ka.
May week na -.5, -.4, -9, -0 ang weight loss ko which is hindi talaga randam o visible kaya naglalaro ako sa 59 kg - 60 dahil butal talaga ang nangyayari. Tulad last month halos hindi ako umalis ng 60 kg dahil mababa lang talaga ang sinet kong weekly deficit ayon sa sarili kong calculation.
Nananalangin ako na sana kahit papaano eh masel yun at yung taba natatabas ng napaka bagal na yun ang goal setting ko kung sakaling tama ako.
Minsan kasi naiisip ko pag bumilis yan na 1 lb o 2 lbs per week or so baka ano pa yung mag loss sakin since napaka baba na ng timbang ko at 59.8 kg
Well, hindi ko alam kung tama ba yung diskarte ko na ganun o magreresort ako sa 1lb per week or 2 lb per week para sa cut dahil hindi ko alam kung okay ba sakin yung maging chick weight at 120ish pounder
1. Cardiovascular function dahil never ako naging palatakbo since bata, gusto ko magimprove ako sa pagtakbo since nag buhat na rin ako ( cardio health na rin ) bakit hindi, atleast baka makatulong sa weightloss minsan, pero this November halos 5% lang ako nakatakbo dahil sa paking GY shift ko. Tho, question on myself? Does it helps on my current fat loss ? or making it worst? Parang nalabas desperado na ko sa stubborn fat areas ko
2. Maiba, minsan nakakasawa rin yung isang taon na ginagawa ko sa gym-buhat-trabaho-tulog-kain, eh puro sausage sa gym namin, and para tuloy tuloy na rin motivation ko na hindi ako maumay tho seeing results.
3. Just testing it out kung makaka affect ba ang some cardio runs in terms of performance sa gym, gusto ko talaga matest yung capabilities ko kung hanggang gym lang ba ako o pangtakbuhan na rin since refer to number 1 and how the carbs manipulates my diet with adding this routine.
4. even on cardio, gusto ko malaman kung paano diskarte ng carbs intake at weight loss effect neto sa katawan ko per syempre, dagdag kaalaman hindi lang galing sa google/wiki ang labanan atleast tinatry ko sa sarili ko kung may benepisyo ba ang running + buhat.
5. chiks sa fun run!
Goal para hindi OT sa carbs makes us fat?
This comes my very first goal, to get stronger and lean out. Kaya tinest ko ang LG dahil sa pag ingest ng large carbs after workout whether any kind of sources eh magbebenefits ba to get leaner on my goal?
If someone tells me na naliit ako at my current weight okay lang, basta masatisfy mata ko na naglelean na ba ako at syempre makita kahit konti yung abs na minimithi ng aking mga mata noon.. Ngayon meron na kahit konti, baka sakali pwede ko madali next year sa bulking ko and by that increasing carbs if it makes me fat if I started out as lean?
So far my strength gains nasolb na ko, Hopefully sa bulking ko next year , overall improve na ang mass naman.. still want to increase some little strength, aesthetic and does that muscle functions well? hehe labo pero sana pwede.. Ayaw ko kasi na pure buhat lang, gusto ko maiba talaga.
So in a sense by adding some new routines on my training such as running and adding the 4th day for weightlifting schedule so by that i need to increase my carb intake or yet a little calories dahil demanding na yung activities ko during on a cut.
Gaano ba karaming carbs, kakonti o gabundok? Pero in a sense I'd still loose a healthy does of fat over a week? I don't know, math will provide me a good numbers pero I have to try it out. Pero syempre, kung may ma advise na tamang execution dito as per experience ng iba, mas okay baka mauntog ako sa katotohanan.
Pakibura na lang yung post ko if non-sense at non related hehehe. epekto lang ng puyat nanamaan ako at naduduling sa antok dito
+1
No one can say if you are wrong or not, kasi depende nga yan sa goal mo.
Pero originally you're looking to get lean pero pag binabasa ko din ibang post mo lean bulk gusto mo na I think nagpagulo sa goals mo. Kasi di ba basic leaning out means deficit sa calories pero may times na kumakain ka above maintenance. Ang nagpapagulo sa goal mo sa tingin ko at this point is by following IF/Leangains, pero since for you eh epektib na epektib to eh I don't have the right to say you are doing it wrong since may progress ka naman lalo na sa STR, pero 6 months ka na nag cu-cut which I think is too long na since di naman gaano kataasan ang BF mo from the start.
Following vinch's post if you'd try the old school stuff, you'll lean out faster and better kasi wala ung ibang junks na kinakain mo ngayon sa IF/Leangains. This is my PoV lang reading your posts and logs sa journal mo. Kaya if you remember sinabi ko sayo aabangan ko bulking mo kasi right now you're also aiming at too many targets at once . Pag bulking ka na ,bulk lang talaga wala ka nang yo-yo sa deficit at maintenance.
example, iba ang measuring sa guestimating.
Pag sinabi natin kay newbie "compute and measure" sunod naman si loko. Tapos tayo pala tinancha lang. Patay na!
Wala problem satin kasi "it works for us" kaso pano yung ibang sinabihan natin?
Madaming ways para makuha goal natin kaya ingat tayo sa pag latag ng info lalo na kung sarado tayo sa isang method
magulo talaga aim ni jettie ngaun. lalo na nabanggit nya ung cardiovascular. tulad neto.
hindi mo ba alam sa haba ng tinatakbo mo at bagal mas nakakagutom, ang tendency neto is youll eat more than the usual.
correct me if im wrong, feel free.
you should contemplate and listen to yourself. ano ba talaga muna ang gusto ko ngaun. aesthetics? strength? marathoner?
+1
kaya ako di ko nilalatagan ung mga newbie kung pano kumain, sinasabi ko lang kumain sila tas sila na mag observe kung kailangan ba nila mag adjust based sa changes sa katawan nila. Kung tanungin ako dun lang din ako sasagot pero palagi may disclaimer na sa sakin ganun ung effect
sample mo na paps for the sake of discussion, curious ako hehehe.
Pero dumaan ako sa stage ni jettie kaya I understand naman, he just needs to be enlightened din. But it's up to him to realize this
marami ka ring naiibahagi samin na magandang impormasyon thanks bro!
I disagree with this hehe.. kahit mag gym ng 3 hours or 5 hours straight ( meron sa miga pawir na mamang ganito mag buhat amf ) aabot din sa ganun.
Pero google boy din ako, pero yun ang long debate even with Dr. Layne Norton about this pero loooooong debate!!!!
@boss dalts, monch
To make my story short, parang mukha lang ako nag focus sa strength dahil i strictly follow leangains tool dahil gusto ko matest kung effective ba ito for me or not.
We all know naman the basics nun for a cut and ginagawa ko :
• fast/feed timing ( nagagawa ko naman lowest 16hrs minsan nag 24hrs ako pag nasobrahan sa tulog )
• Surplus on workout days even on a cut, large deficit on rest days. ( minsan sa pagiging desperado sa rest days malaking deficit nagagawa ko )
• Train 3-4 a week, rest 3-4 a week ( nagiging lagpas ang activity ko dahil siguro sa desperadong stubborn belly fat )
• High protein both days, carbs low/high on rest days/workout days, high fat/low fat on workout/rest days
• train fasted or not, depends on me ( mostly not fasted due to my time sched )
• On a cut, using the RPT method with low rep ranges to conserve muscle mass thus maintaining strength or increasing strength as a bonus but varies on person to person. Main reason why because of the deficit caloric intake means limited energy sources kaya all out sa big 3 worksets then draining the tank on assistance. ( For me, strength progress shoots up dahil naka focus ako talaga sa big 3 so ayun )
• LISS on rest days ( < -- this i fail dahil bitin ako sa briskwalking , tho may araw araw akong lakad from work to home kaya nagkakaroon ako ng mga added extra, pero sa fun run nagkakaroon lang lang talaga ng ibang goal dun hehehe )
Pero sa next year bulking ko, since pinaplano pa lang naman eh maganda na maraming draft at pag darating na ko sa mismong bulking stage na, atleast maliwanag na sa ulo ko kung ano sentido ng plano ko.
BTW, I don't plan on a dirt bulking. That's a plain stupid for me because I started out lean, so kahit magincrease ako ng 14-15 % BF walang kaso as long as i put a quality muscles para pag nagcut ako ulet to 9% maganda na sana kalabasan.
-muscles are made in bed and in the kitchen-Dirty bulking is not stupid. Its just not for everybody. Lean bulking is advisable for lifetime at madali mag minicut. Pero if you want to put on size. Anykind of weight even from fat leads to strength gain. Strength gain leads to muscle mass. Thats why powerlifter are fat because it adds to strength. If you know how to cut and not afraid to loose your abs. Dirty bulking is good.
not my type of bulking hehehe..
Tsk tsk.
Jonvirus - ayoko "na" sana maging rude sa mga newbie sa forum (noob or experienced sa lifting).
Pero tatapatin na kita, yung mga sinasabi mo generic info na nabasa na namin halos lahat sa net.
Ilang beses nadin nadiscuss dito yan, over and over again.
Di ko alam bat bigla ka sumisingit ng mga statement na ganyan.
Sana binasa mo maigi yung mga discussion bago ka sumabat.
Sana yung ibang sabihin mo yung mga napagaralan, na-apply at napatunayan mo na sa sarili mo.
Si Elliot Hulse mah brutha strengthcamp BAMF ito ang pinepreach.
THAT'S what I'm talkin' about!
+1