Totally Newbie. Need to Achieve Body Goals ????????
Mee_Seeks1997
Posts: 5
Hello guys. I'm currently fresh graduate from a maritime school and wala pa sa isip ko na mag onboard agad for apprenticeship kaya gusto ko muna mag gym bago ako sasampa. I need some of your advices before I go to gym atsaka yung beginner's workout routine. Target ko po 5 months starting August to December dahil sa January baka sasampa na ako. Ano po dapat kakainin ko? Anong oras akong pupunta ng gym? Anong exercises na dapat E perform ko doon? Sets and Reps? Days in a week na dapat ako pupunta ng gym I mean yung gym time and restime? 5 months lang muna target ko. Gusto ko lang talaga mag ka gain ng muscles kahit 5 months lang na training. Sa bumabasa nito I hope na matulungan mo ako ????
Sincerley the newbie with no experience in Gym
Comments
Hi Bro!!!
Anu po ang goals niyo sir? Nakalagay po kasi is gain muscle ang goal niyo pero as in gain some muscle while losing fat ba which is cutting or gain a lot of muscle while gaining some fat as well which is bulking?
Based sa goal niyo, dun niyo malalaman ang dapat kainin. Pero ito sample:
Cutting:
Lift days = big caloric surplus
rest days = caloric deficit
Bulking
Lift days = very big caloric surplus
rest days = slightly big caloric surplus
Oras pagpunta sa gym:
Nasa inyo po ito. The best time to go to the gym is when it fits your schedule.
Exercises, reps and set:
Marami po beginner programs na maganda. May guide sila kung ilan sets at reps at what exercises. Look the following below:
Stronglifts
Starting Strength
GSLP
I highly recommend GSLP. Its similar sa the two above pero with added As Much Rep as Possible sa final set which is napansin ko na super ganda for challenging yourself.
Gymtime and Rest time:
The best thing here is to alternate gym time and rest time. If you can go to the gym at MWF, then rest TTHSS. Basically parang ganito: gym day, rest day, gym day, rest day, gym day, rest day, rest day.
I hope my tips will help you
Welcome to PBB! paps @Mee_Seeks1997
You can make a personal journal paps, so you can track your activities and progress. Post your starting pic there para may idea ang ibang members at makapag suggest ng additional inputs for your goal.
Ano po dapat kakainin ko?
Whole foods such as fish, beef, chicken, eggs, cheese, carbs - (sweet potato, black rice, red rice, brown rice), plenty of gulay bahala ka na kung ano basta gulay. As much as possible avoid fast food at processed food. Avoid sugar or sweets. Avoid salty food. Drink plenty of water ALWAYS!
Anong oras akong pupunta ng gym?
At your most convenient time (mas ok pag fully rested)
Anong exercises na dapat E perform ko doon?
My Suggestions:
Monday - chest/triceps/bicep
Bench press 3 sets of 6-10 reps
Triceps pushdown 3 sets of 6-10 reps
Dumbbell curl 3 sets of 6-10 reps
Tuesday -rest
Wednesday - shoulder/traps/back
Military press 3 sets of 6-10 reps
Dumbbell shrugs 3 sets of 10-15 reps
Lat puldown 3 sets of 6-10 reps or pull-ups or chin-ups 3 sets of 4-6 reps
Deadlift 3 sets of 6-8 reps
Thursday - rest
Friday - Legs/Abs/cardio
Squat 3 sets of 6-8 reps
Dumbbell lunges 3 sets of 6-10 reps
Calves 3 sets of 10-15 reps
Run/sprint/jog
Don't worry, as you progress, ikaw na mismo gagawa ng sarili mong workout routine.
Good luck!
Thank you po sa mga tips mo. I highly appreciate dahil dagdag na rin sa kaalaman ko po. Bulking po yung target ko sa pangagatawan.
Ok po gagawa na rin ako dito ng personal journal then I post nalang ng mga pics kung ano pa talaga ang kulang saakin. Thank you po sa mga suggestion kung anong exercises ang gagawin ko kapag pupunta na ako sa gym.