skinnyfat's journal

mark692

goal: hindi masyadong mamuscle gaya ng mga bodybuilder yung sakto lang ung pag naghubad ako hindi naman masyadong pangit may konting chest konting abs ganun lang..

body type: ako po eh ectomorph na my belly


after 1year ngayun lang ako mag ggym ulit bale nakikinig lang ako dati sa mga bakal boys sa gym and pansin ko wala masyadong nagbago sa katawan ko before nga pala ako tumigil noong maggym eh halos 2years n kong nagwowork out.. ngaun po na magsstart ako ulit gusto ko po sana maging ok na at humingi ng advice sa inyong mga experts..

question:



1. ano po ba ang mga pag kain na dapat kong kainin para makuha ko yung goal ko (nasa taas )


salamat po sa makakasagot

mark692

Ayun sq 70 BP50 BR40 diet n lang tlga kulang hehe

rtravino29

welcome brah!

goal: hindi masyadong mamuscle gaya ng mga bodybuilder yung sakto lang ung pag naghubad ako hindi naman masyadong pangit may konting chest konting abs ganun lang..

don't worry, you'll never will ( naturally that is ).

1. ano po ba ang mga pag kain na dapat kong kainin para makuha ko yung goal ko (nasa taas )

GO
GLOW
GROW



l

mark692

rtravino29 wrote:

welcome brah!

goal: hindi masyadong mamuscle gaya ng mga bodybuilder yung sakto lang ung pag naghubad ako hindi naman masyadong pangit may konting chest konting abs ganun lang..

don't worry, you'll never will ( naturally that is ).

1. ano po ba ang mga pag kain na dapat kong kainin para makuha ko yung goal ko (nasa taas )

GO
GLOW
GROW



l

meal plan pre?hahah pahinga ko ngaun pede kaya ako magjogging every morning?hehe

mark692

meal plan kong naisip

breakfast:
2scramble egg
1cup rice
1 fish oil

snack
oats
soya milk

lunch
1chicken breast
1cup rice
fish

mryenda
isang balot na monay saka peanut butter
1egg

dinner
chicken breast
milk(iniisip ko kung cowhead o sterelized n bearbrand eh)
fishoil


ok n b yan?yan lang kasi mejo madaling mabili hehe

fatmonkey

mark692 wrote:

meal plan kong naisip

breakfast:
2scramble egg
1cup rice
1 fish oil

snack
oats
soya milk

lunch
1chicken breast
1cup rice
fish

mryenda
isang balot na monay saka peanut butter
1egg

dinner
chicken breast
milk(iniisip ko kung cowhead o sterelized n bearbrand eh)
fishoil


ok n b yan?yan lang kasi mejo madaling mabili hehe

Seems fine. Pero sir may I ask kung ilan calorie lahat to?

mark692

fatmonkey wrote:

mark692 wrote:

meal plan kong naisip

breakfast:
2scramble egg
1cup rice
1 fish oil

snack
oats
soya milk

lunch
1chicken breast
1cup rice
fish

mryenda
isang balot na monay saka peanut butter
1egg

dinner
chicken breast
milk(iniisip ko kung cowhead o sterelized n bearbrand eh)
fishoil


ok n b yan?yan lang kasi mejo madaling mabili hehe

Seems fine. Pero sir may I ask kung ilan calorie lahat to?

yun ang hindi ko alam bossing

BANE

mark692 wrote:

fatmonkey wrote:

mark692 wrote:

meal plan kong naisip

breakfast:
2scramble egg
1cup rice
1 fish oil

snack
oats
soya milk

lunch
1chicken breast
1cup rice
fish

mryenda
isang balot na monay saka peanut butter
1egg

dinner
chicken breast
milk(iniisip ko kung cowhead o sterelized n bearbrand eh)
fishoil


ok n b yan?yan lang kasi mejo madaling mabili hehe

Seems fine. Pero sir may I ask kung ilan calorie lahat to?

yun ang hindi ko alam bossing

www.myfitnesspal.com

fatmonkey

Boss, i believe mas madai mo maiintindihan ang kailangan mo iintake kung alam mo ang macro nutrient ng kakainin mo. Try to compute it and mas mabibigyan ka ng marami advice. I have the same problem about sa mga kinakain but only nun na compute ko calories ko mas madami ako nakuha na advice.

mark692

thanks ghee here it is


total

calories 6430.6 g

protein 191.1 g

carbs 293.5 g


yan mga bossing palagay no ok na yan?

fatmonkey wrote:

Boss, i believe mas madai mo maiintindihan ang kailangan mo iintake kung alam mo ang macro nutrient ng kakainin mo. Try to compute it and mas mabibigyan ka ng marami advice. I have the same problem about sa mga kinakain but only nun na compute ko calories ko mas madami ako nakuha na advice.

pano yang macro boss?

BANE

yan na un. ung ginawa mo macros. maintaining mo about 1,8k to 2k a day calories. up it by 500-1000 for bulking. ok na ung protein mo.

fatmonkey

Tama si sir ghee, basically yung bilang ng calorie mo, carbs, fats at protein. (Paki correct Kung Mali po ako). Sa current weight mo... Ano ba target mo? Do u want to maintain it o magdagdag pa... Until San? Kasi sa 6k calories mo... Mukhang nag papa bulk ka?

BANE

fatmonkey wrote:

Tama si sir ghee, basically yung bilang ng calorie mo, carbs, fats at protein. (Paki correct Kung Mali po ako). Sa current weight mo... Ano ba target mo? Do u want to maintain it o magdagdag pa... Until San? Kasi sa 6k calories mo... Mukhang nag papa bulk ka?

160lbs daw sya paps.

mark692

i see un pala macro yung weight ko nga pala jan is 150 lang which is mali 156 pala ako nung magtimbang ako kagabi nung mag work out ako,, ang goal ko eh mejo magkakurba lang magbulk ba tawag dun?pero hindi naman ganun kalaki yung sakto lang

fatmonkey

Sir mark, Medyo general yan goal mo. Hehehehe you need to give something measurable. Judging for your weight at height eh payatin ka sir? So gusto mo sir lumaki? Magka laman?

mark692

yes payat ako na malaki tyan hehe ou gusto ko mejo lumaki ung magka curv ung mukang slim parang model hahah hindi ung bodybuilder type

BANE

put on sa mass first (bulking, up the calories)but youll gain fat ass well, then shredd them fats off (cutting lower the calories + cardio)wag ka mag alala sir, mahirap iatain ung mga bouncer, bodybuilder type on your mind. kaya wag ka matakot hahawag ka mag alala sir, mahirap iatain ung mga bouncer, bodybuilder type on your mind. kaya wag ka matakot haha

fatmonkey

Sir, maybe sooner or later may makaka pag advice sau ng mas maganda kasi baliktad case natin. Ako mataba na nagpapayat na sana soon maging pang model ang katawan. hehehehe.
Pero if I will have your case... Yes, mag SL5x5 ako. Then I will manage my diet and maintain a certain calorie count. Kung gusto ko lumaki ng konti I will start for 2 weeks sa 2500 calories per day and see how it goes. I'm not sure Kung tama to pero it will give me an idea after 2 weeks ang sunod na step na gagawin ko.
And basa basa ka ng mga journal na may same case mo and same goal mo...

BANE

fatmonkey wrote:

Sir, maybe sooner or later may makaka pag advice sau ng mas maganda kasi baliktad case natin. Ako mataba na nagpapayat na sana soon maging pang model ang katawan. hehehehe.
Pero if I will have your case... Yes, mag SL5x5 ako. Then I will manage my diet and maintain a certain calorie count. Kung gusto ko lumaki ng konti I will start for 2 weeks sa 2500 calories per day and see how it goes. I'm not sure Kung tama to pero it will give me an idea after 2 weeks ang sunod na step na gagawin ko.
And basa basa ka ng mga journal na may same case mo and same goal mo...

hirap mag papayat!!!!!!! ako mataba padin. from 300+ 235 ako. 2 years na nakalipas

fatmonkey

Sir ghee, sinabi mo pa! Buti ngaun nagwowork sa akin yung zig zag diet. Naka wala ako sa weight plateau ko. Na ffrustrate na ako kasi 2 months kahit ano gawin ko alang nangyayari. Pero thank god... Bumababa na ulit. Hehehehehe

BANE

teka message ako sa journal mo

Core

Ghee wrote:

hirap mag papayat!!!!!!! ako mataba padin. from 300+ 235 ako. 2 years na nakalipas

hirap maging 200lb+ bodybuilder. ako mapayat padin. from 110 150+ ako. 2 years na nakalipas

BANE

Core wrote:

Ghee wrote:

hirap mag papayat!!!!!!! ako mataba padin. from 300+ 235 ako. 2 years na nakalipas

hirap maging 200lb+ bodybuilder. ako mapayat padin. from 110 150+ ako. 2 years na nakalipas

Amen to that sir core! skinny and fat man problems pero nakita ko naman pictures mo sa journal looking SOLID ka na e!! not payat anymore! makapal ka na!:sport:

mark692

Core wrote:

Ghee wrote:

hirap mag papayat!!!!!!! ako mataba padin. from 300+ 235 ako. 2 years na nakalipas

hirap maging 200lb+ bodybuilder. ako mapayat padin. from 110 150+ ako. 2 years na nakalipas

woah anong palagay nyo ang gingawa nyo ang nagpapabagal para matagal nyong mareach ung goal nyo?para maiwasan ko hehe

BANE

im still figuring it out. complacent? relaxed? not that hungry? genetics? platues? lack of variation? madaming factors IMO

Core

Ghee wrote:

"... pero nakita ko naman pictures mo sa journal looking SOLID ka na e!! not payat anymore! makapal ka na!:sport: "

For a bodybuilding perspective on the very competitive level... its not.
Kulang pa 'yan! Kelangan ko pang mag-pack ng mas maraming mass, upperbody in particular, if i'm aiming for the championship trophy. My expectations and goals are high, but I start from the realistic ones.

mark692 wrote:

anong palagay nyo ang gingawa nyo ang nagpapabagal para matagal nyong mareach ung goal nyo?para maiwasan ko hehe

Ghee wrote:

im still figuring it out. complacent? relaxed? not that hungry? genetics? platues? lack of variation? madaming factors IMO

It all boils down of not being stronger enough, both body and mind—physically and mentally.

BANE

Core wrote:

Ghee wrote:

"... pero nakita ko naman pictures mo sa journal looking SOLID ka na e!! not payat anymore! makapal ka na!:sport: "

For a bodybuilding perspective on the very competitive level... its not.
Kulang pa 'yan! Kelangan ko pang mag-pack ng mas maraming mass, upperbody in particular, if i'm aiming for the championship trophy. My expectations and goals are high, but I start from the realistic ones.

mark692 wrote:

anong palagay nyo ang gingawa nyo ang nagpapabagal para matagal nyong mareach ung goal nyo?para maiwasan ko hehe

Ghee wrote:

im still figuring it out. complacent? relaxed? not that hungry? genetics? platues? lack of variation? madaming factors IMO

It all boils down of not being stronger enough, both body and mind—physically and mentally.

ahh.. yesss... pero sa mga normal na nilalang, angat ka na sir core but youre right, youre competing kasi that why you need to gohard!


Touche to the not enough stregth on mind and body. i guess kelangan ko ibalik ung pagkagutom ko sa goal ko. nang hinaan ako ng luob kasi ngaun lalo na may recent injury ako. PArtial acl tear and medial tear so that how it is for me..... pero it wont stop me.

mark692

aw na injured ka ako din may injury sa ankle eh nasprain sya dati tapos ngaun ndi ko n sya mabaluktot ng sa dati nyang baluktot hehe pero buti namannagagawa ko ung squat sa right form nya kahit ganun un nga lang mejo parang ingat or takot ako isagad..

BANE

mark692 wrote:

aw na injured ka ako din may injury sa ankle eh nasprain sya dati tapos ngaun ndi ko n sya mabaluktot ng sa dati nyang baluktot hehe pero buti namannagagawa ko ung squat sa right form nya kahit ganun un nga lang mejo parang ingat or takot ako isagad..

buti ikaw sir ganun lang. ako recently na diagnose ng ACL partial tear and Miniscus PArtial tear. dahil sa basketball. yan ang masakit tanggapin

seyerjc0627

Ghee wrote:

put on sa mass first (bulking, up the calories)but youll gain fat ass well, then shredd them fats off (cutting lower the calories + cardio)wag ka mag alala sir, mahirap iatain ung mga bouncer, bodybuilder type on your mind. kaya wag ka matakot hahawag ka mag alala sir, mahirap iatain ung mga bouncer, bodybuilder type on your mind. kaya wag ka matakot haha

Hi Bossing!

question lng, si TS kc dba payat daw tpos gusto maging mascular?
Bakit kailangan p nya magbulk then eventually he has to shred it off nman pla?

why not go straight to the point of magpalaki ng muscle thru high protein intake na agd sya and moderate calories lng pra d n sya tumaba?

I just need some enlightenment.

Thank You!

badass_vinch

seyerjc0627 wrote:

Ghee wrote:

put on sa mass first (bulking, up the calories)but youll gain fat ass well, then shredd them fats off (cutting lower the calories + cardio)wag ka mag alala sir, mahirap iatain ung mga bouncer, bodybuilder type on your mind. kaya wag ka matakot hahawag ka mag alala sir, mahirap iatain ung mga bouncer, bodybuilder type on your mind. kaya wag ka matakot haha

Hi Bossing!

question lng, si TS kc dba payat daw tpos gusto maging mascular?
Bakit kailangan p nya magbulk then eventually he has to shred it off nman pla?

why not go straight to the point of magpalaki ng muscle thru high protein intake na agd sya and moderate calories lng pra d n sya tumaba?

I just need some enlightenment.

Thank You!

pag bulk hindi ibig sabihin magpataba or maging mataba. Madami lang bara bara magbulk kaya puto fat gains. Nabigyan tuloy ang bulking ng negative impression. magkaiba ang magpalaki sa magpataba.

About sa straight to the point, it's possible but very very hard to accomplish lalo na kung walang experience. So para maging realistic yung muscle gains mas maganda magdaan sa process of several bulk-cut phases for long periods of time.