Determination and Perspiration
cheens17
Posts: 11
Gusto ko po sana malaman if tama tong ginagawa ko and if pwede pa siyang i tweak for something better! determine po ako in achieving my goal.
Di ko kasi alam kung tama ginagawa ko, nakikinig kasi ako sa iba, tapos ibaba sinasabi nila, bali ang routine ko kasi is ganto
Tuesday= Chest, Biceps
Wednesday= Shoulder, Triceps
Friday= Chest, Biceps
Saturday= Jog / walking for 1 hour
ok lang po ba uminom nung Soya milk after workout? and mag take ng creatine?
Di ko kasi alam kung tama ginagawa ko, nakikinig kasi ako sa iba, tapos ibaba sinasabi nila, bali ang routine ko kasi is ganto
Tuesday= Chest, Biceps
Wednesday= Shoulder, Triceps
Friday= Chest, Biceps
Saturday= Jog / walking for 1 hour
ok lang po ba uminom nung Soya milk after workout? and mag take ng creatine?
Comments
unless this looks fine sayo then go for it. hindi matotone ang legs mo sa jogging lang... utilize the equipment well sa gym, dyan ka na din then you might as well do some squats.
No leg training ? Good luck with the chicken legs
No back training ? Good luck on progressing with your chest training and good luck with the shoulder injury
If you won't change that diet, you're just wasting time in the gym.
Tue= Chest, Biceps
Wed=Shoulder, triceps
Fri=Back, legs
Sat= jogging 1 hour and gym?
kailangan ba sir 3 times a day kakain? and sir lumalayo rin ako sa kanin kasi may lahi po kami ng diabetes kaya po ayun. pa help po sana bano pa po talaga ako and willing matuto
Sir minsan nan dyan ako sa weight mo ngaun and same goal ko ay pumayat muna ako before magpa tone ng katawan so what I did ay bawas kain and more cardio... high intensity workout... it works well sa akin kasi after 3 months ay nabawas ako ng 10-15kg. So suggest ko sau kung gusto mo talaga mag stick sa body split work out mo... why not do jogging muna before work out mo instead of doing one day lang.... suggestion ko lang namn sir...
pwede namang sabay sir,
you can do 30 minutes cardio during your work out days, tapos buhat, siguro aabot ka nang 1.5 - 2 hours sa gym. depende sa routine mo.
NUTRITION
1. Eat whole foods. Mag-aral magluto o magpaluto ka ng pagkain sa parents / wife mo. Ulam na more on protein.
2. Cheap source of protein ang eggs at canned tuna pero gamitin mo lang ang mga yan as pantulong to increase protein intake
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.
7. Wag matakot sa carbs, kailangan din yan. Eat 100 to 125 g on non-training days, 150 to 250 g on training days.
8. Carbs is not limited to white rice and tasty bread
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)
4. Wag pansinin ang haters inside and outside of the gym
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
oh sige sir! thank you sa tip!
oh sige po sir nrg! salamat po sa tips! ask ko lang sir kung ok yung vita milk? or mga soya milk?