what to improve
BLUE
Posts: 77
1. 5'8 146pounds
2. This is my usual program (image attach)
Visit school gym every 2months for prog.
Day1 chest bicep abs
Day2 back traps tricep abs
Day3 shoulder legs abs
Time around 2hrs
6-7x a week
Sets 4
Reps 12,12,10,8
2weeks ago= started to test one body part per day, is it ok?
db bench press. Start at 25lbs 25lbs 30lbs 35lbs
Incline, decline db press 20 20 25 30
incline db flys 15 15 20 25
db pullover flat 20 25 30 35
incline db curl, inc hammer curl, inc wide db curl, concentration curl 15 15 20 25
rev bb curl, bb wrist curl 10 12.5 15 17.5
bb row 50 60 70
lat pull down 60 60 70 80 (i think this are in kg, can do 120 140 160 on other gym)
behind lat pulldown 50 50 60 70
front grip pull down close 70 80 90
db row 1arm 25 30 35
bb shrugs 50 60 70 80
bb shrugs bend over 50 50 60 70
lat press down 30 30 40 40
bench press close grip 50 50 60
tricep push down 30 30 40 40
bench dips
military press 50 50 60
db press seated 20 25 25 30
front raise 10 10 15
side lateral 15 15 20 25
incline rev flys 15 15 20 25
squat 40 50 60
seated leg press 50 60 70 80
leg extension 30 30 40
db calf raise 20 20 25 30
abs 2-3 sets, 10 or 20 reps, 8-9 kinds
remove most of the back parts, since i got problem in back
3. Daily diet current
whey wake up (3weeks straight mutant whey, started july, now change to m.mass)
Workout
Whey (m.whey)
Lunch Rice with 1egg 2 to 3pcs. chicken
Dinner same as lunch
Oatmeal after 3hrs
Whey before sleep
From 2weeks ago= i just eat brunch and dinner, whey once a day or every other day for many months
old journey, nvm.
2. This is my usual program (image attach)
Visit school gym every 2months for prog.
Day1 chest bicep abs
Day2 back traps tricep abs
Day3 shoulder legs abs
Time around 2hrs
6-7x a week
Sets 4
Reps 12,12,10,8
2weeks ago= started to test one body part per day, is it ok?
db bench press. Start at 25lbs 25lbs 30lbs 35lbs
Incline, decline db press 20 20 25 30
incline db flys 15 15 20 25
db pullover flat 20 25 30 35
incline db curl, inc hammer curl, inc wide db curl, concentration curl 15 15 20 25
rev bb curl, bb wrist curl 10 12.5 15 17.5
bb row 50 60 70
lat pull down 60 60 70 80 (i think this are in kg, can do 120 140 160 on other gym)
behind lat pulldown 50 50 60 70
front grip pull down close 70 80 90
db row 1arm 25 30 35
bb shrugs 50 60 70 80
bb shrugs bend over 50 50 60 70
lat press down 30 30 40 40
bench press close grip 50 50 60
tricep push down 30 30 40 40
bench dips
military press 50 50 60
db press seated 20 25 25 30
front raise 10 10 15
side lateral 15 15 20 25
incline rev flys 15 15 20 25
squat 40 50 60
seated leg press 50 60 70 80
leg extension 30 30 40
db calf raise 20 20 25 30
abs 2-3 sets, 10 or 20 reps, 8-9 kinds
remove most of the back parts, since i got problem in back
3. Daily diet current
whey wake up (3weeks straight mutant whey, started july, now change to m.mass)
Workout
Whey (m.whey)
Lunch Rice with 1egg 2 to 3pcs. chicken
Dinner same as lunch
Oatmeal after 3hrs
Whey before sleep
From 2weeks ago= i just eat brunch and dinner, whey once a day or every other day for many months
old journey, nvm.
Post edited by BLUE on
Comments
Question is; are you doing ALL those exercises of a certain body part (i.e. CHEST & BICEPS DAY) in a single day? Or you have your own permutation of exercises given in a single day?
If you were doing the former, by the looks of the list, you are doing "too much", sir (which is overkill). *Given that you are performing 4x sets in a single exercise.
Otherwise, might as well, give the list exercises you perform each day with the corresponding sets and repetition scheme, sir.
done sir, was still in edit mode.
i used to do it everyday, chest bicep abs day1
2weeks ago i tried day1 chest, day2 bicep. is it ok to seperate or will progress slower
» Quote from Over a year and not much of change, need help badly! Thread (by BLUE)...
Either you are slacking or you are doing too much in the gym. *I presume the latter.
Reduce the amount of time in the gym by reducing the number of exercises performed and increase the poundage substantial to your strength without neglecting proper form. Focus in the compound exercises.
» Quote from Over a year and not much of change, need help badly! Thread (by BLUE)...
That would be under the Physique category.
» Quote from Over a year and not much of change, need help badly! Thread (by BLUE)...
You can check the following journal who share similar conditions and made their mark here...
» The "Badass" Blueprint (IN THE TRENCHES) (by badass_vinch)
» 100% Ego lifter! (by Jettie)
» The Dedicated... (by Chico Enzo)
Hi, thanks for sharing. 1 body part per day or 2 body parts per day is not a significant issue, however, reduce the amount of workout time to at least ~1hr or slightly over an hour. If you say that you've been lifting weights for one year, then your progress as far as what you can lift is below average (relative to your weight), try taking Creatine to increase your overall strength. Work on those 2 concerns and I personally believe that you're going to see progress in the next few months.
On the positive side of things, I can tell from your previous and recent posts your eagerness and dedication to make this work, you just need to be guided in the proper direction and be realistic about what to expect on weightlifting.
Would it be optimal if he invest on his macros(i.e. whole foods) first, sir?
» Also given by the TS from diet dying Thread (by BLUE)...
DISCLAIMER: I have nothing against using supplements, but it would be below par (not used in effectiveness) if lacking on nutrition from whole foods. Supplements has it part, but it should not be treated in that significant.
Hi Sir Core, thanks for bringing up that question. This person has been struggling on his diet and exercise program, based from his previous posts he takes whey protein which is significantly more expensive than Creatine and from his perspective he thinks that taking too much whey protein will give him the proper amount of nutrition that his body needs, to some extent yes but not on some aspects. If he can buy and take whey protein then it would be more “optimal” for him to spend the money on Creatine considering that Creatine is one of the cheapest supplements available which is scientifically proven and is the most researched supplement. The effectivity of it is no longer questionable, it is also known to be a cost effective solution for people who are working on a tight budget who wants extra supplementation.
Given the facts, I would stop buying whey protein and instead buy whole foods as a source of protein and carbohydrates (which I have adviced from his previous post) and buy creatine powder as a supplementation for strength. By doing this you’re trying to achieve proper nutrition and strength for weight lifting. In my opinion, this is still a better cost efficient alternative than eating ~1kg of meat everyday to obtain 5g of Creatine . And lastly, I do not see anything from my comment that supplements are treated in significant amounts? In fact, I did advocate on proper nutrition from whole foods. Thank you.
EDITED. Thanks Sir.
» Quote from diet dying Thread (by BLUE)...
Noted.
You mean "can't"
I hope you're just exaggerating here. AFAIK, various meat sources will give you different amounts of creatine. But you won't get near as half of that just to get 5g of creatine.
Cannot tell if you misread my word for "insignificant" but...
When I said that supplements should not be treated that important. (Though not to the point that ALL are useless. Just what you have pointed out that some are proven to be effective. But we all know the bogus, of most, if not, 'some' of these are marketing schemes.) Supplements are there to fill-in the gaps. IMO, supplements are not meal-replacements. (Unless your in a state condition where you extremely needed to.) Different body mass requires different consumption.
Bottomline: Sir @BLUE needs to...
That should clear things out and answer your thread title "Over a year and not much of change, need help badly!" in a nutshell. #NuffSaid
Hi Sir Core, its me again. I was correct when I said he can buy whey protein, if you read his thread on June 22 (Diet dying) he takes whey protein at least 2-3x a day.
Sir, it should have been ~1Kg and not 5Kg, for some reason I must be thinking of 5g while typing. (I've edited that line, thanks for noticing lol). Nevertheless, a powdered form is still significantly a cost effective solution than trying to establish a good amount of creatine from meat sources.
Again my apologies, it should have been "in that significant" if that's the way you want to read it (edited, again) however, in that significant or in significant are similar things, it'll be different if it was insignificant.
I do agree with your last paragraph that supplements should be used as fillers to complete your dietary requirement and not be used as a primary source of nutrition, I use both whole foods and supplements. Some days I turn to whole foods with less supplements and there are others where I take more supplements than whole foods, it just depends on what I can do on a given day.
And ive overdid myself, sometimes i walk 3 to 5hrs, work related.
Too much energy spend too less food intake and recovery time. It made me more clear by your explanations and the research i did.
Ive just used my savings to get whey today.
I think it is working, i can see more cuts than before after i adjusted my diet and cut my program or maybe i am just getting slim again? will know soon.... i really need to learn that macro if got time
workout 12 12 10 8 reps
incline db curl, inc hammer curl, inc wide db curl, concentration curl 15 15 20 25
rev bb curl, bb wrist curl 10 12.5 15 17.5
abs 8kinds, 3set, 10-20reps
Postworkout = whey, peanut around 50g
Lunch = 2 chicken parts roasted from chooks(from fridge), 2 eggs(steam with rice), half cup rice with few monggo(cook together with rice)
Dinner (eat dinner at 5)= 2 eggs, half cup rice
8pm snack = oatmeal
1hr+ before sleep = whey, peanut
walktime today(work) = around 1hr
» 100% Ego lifter! (by Jettie)
2 years... ill search deeper if got time
shall i save and go buy creatine? i don't know if my kidney can handle all of the whey and creatine intake...
and yea, i'm not giving up, im trying to learn from you guys..
and i dont have much friends, im a solo lifter
some of my friend of friend, started late but already bigger than me
Bottomline: Sir @BLUE needs to...
-problem is, i don't even have a short term goal, i just want to grow bigger and lift harder. maybe for now, would like to attain a body like jordan y e o h version2011
http://pinoybodybuilding.com/discussion/5376/how-many-exercise-per-body-part-should-you-do#latest
-at my current workout, tried split to 1body part per day, + abs = 1.5hours or almost 2 hours
-yes i will do this if got time and budget. for now, i just need a fixed daily diet
-i been tracking my progress monthly and take selfie
i just saw myself slim then few months fat again. here i found deeper answers. thanks for understanding my story.
here is a month after i started serious workout july 2015
https://s31.postimg.org/uxa3yfpaz/July_2015_blur.jpg
december 2015
https://s32.postimg.org/l5e6wf4lh/December_2015_blur.jpg
january 2016
https://s31.postimg.org/5b918k0kb/January_2016_blur.jpg
march 2016
https://s32.postimg.org/rb47asejp/March_2016_blur.jpg
may2016 - this is the time i got addicted to junk foods
https://s32.postimg.org/xm1llg2ut/May_2016_blur.jpg
june2016
https://s31.postimg.org/s4ssq9sh7/June_2016_blur.jpg
july2016 (10 days after proper diet, started to eat more and daily whey)
https://s31.postimg.org/mhoobdfh7/July_2016_blur.jpg
seems almost no change?
today-
wake up - m.mass
workout, tried adding weight
bb row 60 70 80 reps-12,10,8
behind lat pull down 60 70 80 90 can only do 6reps last set
lat pull down 60 70 80 90 can only do 4reps last set
front grip pull down close 70 80 100
db row 1arm 25 30 35
bb shrugs 55 60 70 80
bb shrugs bend over 50 50 60 70
abs = 2sets x 10-20reps
workout time: back, around 1hr10mins, abs 15mins
post workout - m.mass, these suddenly grew on me https://s32.postimg.org/wv691fc45/Photo2886.jpg
lunch - half cup rice w/monggo, 3pcs small chicken parts, 2 eggs
snack - half wheat pandesal
dinner - half cup rice w/monggo, 2 eggs
oameal
before bed - pro whey
found this in the storage room.
uh anyone can help me about macro or set an example on base what i ate? an idea could help
Protein.
4.2g.
There are 204 calories in 1 cup of cooked White Rice.
+
4eggs x around 3g of protein? = 12g
+
whey powder, 3x around 10-15g maybe = 30g-45g
+
1/2cup oatmeal around 4g
+
3pcs random chicken part x10-15g? = 30g
+
half wheat pandesal = 2.5g
= 82.7g protein intake
is macro correct? google plus estimation
i weight 140+, therefore i need to add more food? i hope i am not mistaken?
i been thinking saving money to buy oven then start to buy uncook chicken.
do i need to eat 1kg of meat(chicken) everyday? if you think it is better and cheaper than powders, then i'll do it. then ill make powder to be a filler again...
Pls chk my journal..most of the time buy in bulk, 4kls of ground beef and 2kls of chicken breast a week, cook it once the tupperware it...weigh it when eating
IMHO, scrap mo yung pagbili ng massgainer, just a waste of money.
Maltodextrin ang main ingredient ng massgainer,and what is maltodextrine?= sugar.
Kumain ka na lang ng fruits o yung whey protein haluan mo ng cereals .fruits at nuts,milk,ice tapos ilagay mo sa blender, so may post or pre workout foods ka na.
If you have the budget then gawin mong substitute sa milk ang greek yogurt.
Ok planning to get more meat for protein, but ill monitor first for a week or 2, if i get mass or fat from there. Just that if i eat pure, i cant do situps
Yes, already planning for it, soon.
If pre workout i cant, then if at night before sleeping, can you like eat meat before sleep?
m. mass
Squat same
Seated l press 60 70 80 90
Leg extn 20 30 30 40
S. Calf raise same
Started to loose energy
Military press 50 50 60, was getting heavier at 3rd rep
D. b press, 25 30 35
F. raise skipped
side lateral,incline d. b fly same
tricep, same, but only did 3sets
Workout time almost 2 hrs
Wheat pandesal
M. Mass
lunch half cup rice w. monggo, 3 full eggs 2 egg whites
dinner with boss, just medium size bulgogi with 1full egg
wheat pandesal
oatmeal mix with p. matrix
sleep 6 or 7 hrs
M. mass
2pcs wheat bread
Lunch half cup rice w. monggo, half egg yolk, 2.5 eggs white, 3pcs chick parts
m. mass 30mins bfore w. Out
tried added extra 5lbs, after w. out i still feel im full of energy
Flat db press 30 30 35 40
Incline db press 25 25 30 35
Decline db 25 25 30 35
Pullover 30 30 35 40
Incline db flys, same
weird thing is when i use bar, can do bench press heavier
Abs complete 3set
Workout time around 1hr 30mins
M. mass
Dinner same as lunch except chick is 2pcs
Oat mix w. Pro
Walktime 1hr to obtain 3bags of roast chix. Last week just bought 2
forget the powder just eat the whole foods
ubusin ko muna mga to, while adjusting my diet para hndi sayang...weird thing is parang hinahanap ng katawan ko yun, hinalo ko nlng m. Mass at prowhey. Increase to 4x a day
bicep
Abs 1set.
4x whey 3wheat pandesal 1cup rice 5eggwhite half yolk 6pcs chicken parts, overall total
Back and shrugs, added few extra lbs, can do only 6 reps on last
Abs 2set
Diet, same
cup of rice with monggo, added more eggs = 8pcs. 3pcs chick parts for lunch and 2 for dinner. 3pcs wheat pandesal.
completed shoulder same weight.
Tricep lat press down 30 30 40 40
closegrip b. press 50 50 60 60
tric pushdown 30 30 40 40
bench dips 3x
Abs 1set
wow thats a lot of eggs lol good luck. You have pictures of you for reference?