Need your help... BADLY

aga_dumaaga_duma Posts: 6
in Personal Journals
Mga bossing... need ko po ng advice nyo... kakasali ko palang sa forum na ito... and I'm thankful nakita ko to.. 'cause I was hopina na tutulungan nyo ako... well then, here it goes....

I've decided to hit the gym... and to be honest wala talaga akong ka alam-alam kung paano magsisimula.... so dear good sirs, I want to ask y'all a favor.. gusto ko mabawasan belly fats ko and at the same time build a little bit of muscle (as you can see sa photo medjo may kaliitan braso at kamay ko) kaya hihingi sana ako ng advice kung saan magsisimula like:

workout programs - anong specific workout programs po? you can suggest anything, don't worry sa terminologies.. ako na magreresearch nun..

diet - here's the thing, studyante plang po ako.. so limited yung budget ko kasi ang ipambabayad ko sa gym at pambili ng supplements sa sarili kong allowance ko kukunin , ayaw ko na dumagdag pa sa gastos na papa ko (horray for me) kaya ano po bah masusugest nyo na diet? yung plain and simple lang...

supplements - I don't have that much knowledge on this... so far ang naintroduce pa lang sa akin ng friends ko ay yung protein shake at ung amino.. so yung 2 sapat na bah.. anung brand ng whey ang mairerecomend nyo? (please tell me sapat na yung promatrix, parang mura kasi ehh :D )


that's all boss,, hoping matulungan nyo ako...

PS: wala po akung bisyo at hindi po ako mahilig uminom... :)
inspiration ko neto? uhmm mainly for health reasons at gusto ko iimprove sarili ko..... at yung main thing.. inlove ako sa isang girl ehh :D

Comments

  • emongemong Posts: 254
    Welcome bro .
    Same here student din ako ..suggest ko sa diet pwede ka mag focus muna sa food diet, need some discipline tagala ..
    Okay naman ang promatrix IMO kasi nga mura at good whey naman siya.
    Wait natin ibang suggest ng mga pro dto ,
  • aga_dumaaga_duma Posts: 6
    emong wrote:
    Welcome bro .
    Same here student din ako ..suggest ko sa diet pwede ka mag focus muna sa food diet, need some discipline tagala ..
    Okay naman ang promatrix IMO kasi nga mura at good whey naman siya.
    Wait natin ibang suggest ng mga pro dto ,

    salamat sa payo tol... :)
  • kenzykenzy Posts: 663
    sir mukhang under weight ka sa 125lbs for 5'6. Kain ka lang muna ng whole foods like chicken breast, pork lomo, beef, fish, oats ska egg white na madami, saka ka na mag supplement tapos train hard. Kung starter ka pa lang sir, pede ka magstart sa basic na SL 5x5 http://stronglifts.com/5x5/
  • yopyopmyopyopm Posts: 366
    welcome sa PBB!

    kung wala ka bisyo mas ok. experience ko habang tinutuloy tuloy ko na magworkout mas nakakagana lalo pumunta ng gym lalo na na nakikita mo yun resulta. mahalaga makapagstart ka na.

    sa diet, kain lang ng kain. may time na nacoconscious ako sa tyan pero mas lamang parin na gusto ko magkalaman muna sa buong katawan hehehe bawas sa matatabang pagkain nalang. rice, tuna, chicken breast, eggs, oats, bread, peanut butter (pag meron) yan mga kinakain ko during weekdays. may pakonti konti kain kung anu man ulam sa bahay. then satisfy cravings on weekend pero hindi naman sobra hehe.

    sa workout, supposedly 5x5 ako kaso andami na nabago pero yung main lifts same parin naman hehehe. it would be a good start para lang masimulan mo. then see it for yourself kung ganun gusto mo. adjust adjust.

    not an expert base lang sa experience ko so far bro. sariwa pa kasi baguhan lang din :)
  • aga_dumaaga_duma Posts: 6
    kenzy wrote:
    sir mukhang under weight ka sa 125lbs for 5'6. Kain ka lang muna ng whole foods like chicken breast, pork lomo, beef, fish, oats ska egg white na madami, saka ka na mag supplement tapos train hard. Kung starter ka pa lang sir, pede ka magstart sa basic na SL 5x5 http://stronglifts.com/5x5/

    duly noted sir ! thanks po....
    yopyopm wrote:
    welcome sa PBB!

    kung wala ka bisyo mas ok. experience ko habang tinutuloy tuloy ko na magworkout mas nakakagana lalo pumunta ng gym lalo na na nakikita mo yun resulta. mahalaga makapagstart ka na.

    sa diet, kain lang ng kain. may time na nacoconscious ako sa tyan pero mas lamang parin na gusto ko magkalaman muna sa buong katawan hehehe bawas sa matatabang pagkain nalang. rice, tuna, chicken breast, eggs, oats, bread, peanut butter (pag meron) yan mga kinakain ko during weekdays. may pakonti konti kain kung anu man ulam sa bahay. then satisfy cravings on weekend pero hindi naman sobra hehe.

    sa workout, supposedly 5x5 ako kaso andami na nabago pero yung main lifts same parin naman hehehe. it would be a good start para lang masimulan mo. then see it for yourself kung ganun gusto mo. adjust adjust.

    not an expert base lang sa experience ko so far bro. sariwa pa kasi baguhan lang din :)

    salamat po sa suggestion :D yan din po yung sinusundan kong diet as of now.. yes merong peanut butter pero hindi yung nabibili sa grocery store... eh may kilala tayong gumagawa talaga ng peanut butter na mano.mano ehh.. hehe... btw.. super thanks po...
  • emongemong Posts: 254
    Basta bro kain ng kain! Para magkaron ng foods ang muscles mo ..mas okay kung mas mataas ang protein intake mo din bro
  • aga_dumaaga_duma Posts: 6
    emong wrote:
    Basta bro kain ng kain! Para magkaron ng foods ang muscles mo ..mas okay kung mas mataas ang protein intake mo din bro

    thanks boss !! :D
  • rtravino29rtravino29 Posts: 1,549
    welcome!

    better late than never, : )

    musta lift natin sir?
  • flamezflamez Posts: 13
    If you dont have budget --wag mong isipin ang mga supplements ( dahil di biro ang supplememts, mahal sya) -- your'e just starting build a HABIT of working out muna- enjoy what you are doing , dont force yourelf
  • nrg500nrg500 Posts: 1,233
    Ito lang quick tips ko


    NUTRITION
    1. Eat whole foods. Mag-aral magluto o magpaluto ka ng pagkain sa parents / wife mo. Ulam na more on protein.
    2. Wag abusuhin ang eggs at canned tuna. Cheap source of protein yan pero madali rin makaumay
    3. Wag umasa sa protein supplement (muscle building) at fat burners (fat loss). Focus on real food
    4. Take Omega-3 supplement kung di ka naman nakakakain madalas ng tuna o salmon
    5. Magpa-araw ka early in the morning para sa Vitamin D
    6. Eat lots of vegetables and eat fruits in moderation.

    TRAINING
    1. Focus on coumpound exercises: bench press variations, row variations, pull ups, dips, overhead pressing (seated or standing), squat variations, deadlift variations
    2. Isama mo rin ang isolation exercise pero make sure you're doing it to help build the compound lifts
    3. Importante ang stretching (do this after training) at foam-rolling (anytime)

    SLEEP and RECOVERY
    1. Matulog ka. Ayon sa mga nabasa ko at maaari mong mabasa, 7 to 9 hours daw dapat ang tulog. Para sa akin, ang pinakamagandang indicator ng quality sleep ay yung magising ka ng walang alarm clock at you must feel refreshed in the morning
    2. Go to bed 30 minutes or 1 hour before your target bedtime. Stop using cellphones, PC, tablets, or similar gadgets before bedtime
    3. No food or supplement can compensate for a lack of sleep
    4. Manage your stress
  • CoreCore Posts: 2,509
    nrg500 wrote:
    Ito lang quick tips ko

    NUTRITION
    1. Eat whole foods. Mag-aral magluto o magpaluto ka ng pagkain sa parents / wife mo. Ulam na more on protein.
    2. Wag abusuhin ang eggs at canned tuna. Cheap source of protein yan pero madali rin makaumay
    3. Wag umasa sa protein supplement (muscle building) at fat burners (fat loss). Focus on real food
    4. Take Omega-3 supplement kung di ka naman nakakakain madalas ng tuna o salmon
    5. Magpa-araw ka early in the morning para sa Vitamin D
    6. Eat lots of vegetables and eat fruits in moderation.

    ...

    Subjective yung #2...
  • nrg500nrg500 Posts: 1,233
    Core wrote:
    nrg500 wrote:
    Ito lang quick tips ko

    NUTRITION
    1. Eat whole foods. Mag-aral magluto o magpaluto ka ng pagkain sa parents / wife mo. Ulam na more on protein.
    2. Wag abusuhin ang eggs at canned tuna. Cheap source of protein yan pero madali rin makaumay
    3. Wag umasa sa protein supplement (muscle building) at fat burners (fat loss). Focus on real food
    4. Take Omega-3 supplement kung di ka naman nakakakain madalas ng tuna o salmon
    5. Magpa-araw ka early in the morning para sa Vitamin D
    6. Eat lots of vegetables and eat fruits in moderation.

    ...

    Subjective yung #2...

    Ibig ko sabihin, wag iasa ang majority ng protein intake sa eggs at canned tuna

    Nung nag-uumpisa pa lang ako, ginawa ko kasi yun :)
  • aga_dumaaga_duma Posts: 6
    Core wrote:
    nrg500 wrote:
    Ito lang quick tips ko

    NUTRITION
    1. Eat whole foods. Mag-aral magluto o magpaluto ka ng pagkain sa parents / wife mo. Ulam na more on protein.
    2. Wag abusuhin ang eggs at canned tuna. Cheap source of protein yan pero madali rin makaumay
    3. Wag umasa sa protein supplement (muscle building) at fat burners (fat loss). Focus on real food
    4. Take Omega-3 supplement kung di ka naman nakakakain madalas ng tuna o salmon
    5. Magpa-araw ka early in the morning para sa Vitamin D
    6. Eat lots of vegetables and eat fruits in moderation.

    ...

    Subjective yung #2...
    nrg500 wrote:
    Core wrote:
    nrg500 wrote:
    Ito lang quick tips ko

    NUTRITION
    1. Eat whole foods. Mag-aral magluto o magpaluto ka ng pagkain sa parents / wife mo. Ulam na more on protein.
    2. Wag abusuhin ang eggs at canned tuna. Cheap source of protein yan pero madali rin makaumay
    3. Wag umasa sa protein supplement (muscle building) at fat burners (fat loss). Focus on real food
    4. Take Omega-3 supplement kung di ka naman nakakakain madalas ng tuna o salmon
    5. Magpa-araw ka early in the morning para sa Vitamin D
    6. Eat lots of vegetables and eat fruits in moderation.

    ...

    Subjective yung #2...

    Ibig ko sabihin, wag iasa ang majority ng protein intake sa eggs at canned tuna

    Nung nag-uumpisa pa lang ako, ginawa ko kasi yun :)



    you sirs.. are the real mvp...duly noted :D maraming salamat...
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